Low-Fat Pumpkin Bread

Low-Fat Pumpkin Bread

Prep time: 15 minutes
Cooking time: 1 hour
Makes: 16 1/2-inch slices
Serving Size 1/2 inch slice

Ingredients

non-stick cooking spray or oil
2 2⁄3 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1⁄2 teaspoon salt
1⁄2 teaspoon ground cloves
1⁄4 teaspoon ground ginger
1⁄4 teaspoon nutmeg
4 large eggs
1 cup canned pumpkin
1 cup dried plum puree (see Notes)
1 cup packed brown sugar
1 cup sugar

Directions

1. Preheat oven to 350 degrees.
2. In a medium bowl, combine flour, baking powder, baking soda, cinnamon, salt, cloves, ginger, and nutmeg.
3. Add the eggs and pumpkin. Stir until mixed together.
4. In a large bowl, blend the dried plum puree, brown sugar and sugar.
5. Lightly coat a 8 ½ x 4 ½ -inch loaf pan with cooking spray or oil and set aside.
6. Add dry Ingredients to the plum mixture. Stir only until the dry Ingredients become moistened. Be careful not to over mix.
7. Pour batter into loaf pan and spread into the corners.
8. Bake for about 1 hour or until a wooden pick inserted into the center of the loaf comes out clean.
9. Remove from oven and let cool in pan for 10 minutes.
10. Remove from pan and let cool completely on a rack. Slice to serve.
11. Wrap in plastic or foil to store for several days or freeze for up to a month.

Notes

• To make the dried plum puree: combine 2/3 cup pitted dried plums (4 ounces) and 3 tablespoons water in a blender. Blend until the plums are finely chopped.
• If you don't have dried plums on hand, try using applesauce or plum baby food

Sweet Potato Pumpkin Soup

Sweet Potato Pumpkin Soup

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 teaspoon vegetable oil
1 cup chopped onion
1 teaspoon ground ginger
1⁄2 teaspoon curry powder
1⁄4 teaspoon ground cumin
1⁄4 teaspoon ground nutmeg
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 cups sweet potato, peeled and cubed
2 cups low-sodium, fat free chicken broth or vegetable broth (see Notes)
1 1⁄2 cups water
1 can (15-ounce) pumpkin
1 cup non-fat or 1% milk
3 Tablespoons reduced fat sour cream

Directions

1. Heat oil in large pot over medium-high heat.
2. Add onion and sauté for 3 minutes.
3. Add ginger, curry, cumin, nutmeg, and garlic and cook for 1 minute.
4. Stir in the sweet potato, broth, water, and pumpkin and bring to a boil. Reduce heat and simmer for 15 to 20 minutes, or until the sweet potato is soft, stirring constantly.
5. Stir in the milk until heated through (don’t boil).
6. Ladle into bowls and top with 1/2 tablespoon low-fat sour cream.
7. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.

Curried Pumpkin Soup

Curried Pumpkin Soup

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 3/4 cup

Ingredients

1⁄2 pound fresh mushrooms, sliced
1⁄2 cup chopped onion
2 Tablespoons margarine
2 Tablespoons all-purpose flour
1 teaspoon curry powder
3 cups vegetable broth (see Notes)
1 can (15 ounces) solid-pack pumpkin
1 can (12 ounces) evaporated milk
1 Tablespoon honey
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 teaspoon ground nutmeg
fresh or frozen chives (optional)

Directions

1. In 4 quart (or larger) saucepan, sauté the mushrooms and onion in margarine until tender. Stir in the flour and curry powder until blended. Gradually add the broth.
2. Bring to a boil; cook and stir for 2 minutes or until thickened.
3. Add the pumpkin, milk, honey, salt, pepper, and nutmeg; heat through.
4. Garnish with chives if desired.
5. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Try substituting cooked winter squash or cooked pumpkin for canned pumpkin. Mash and measure out 2 cups for soup.
• Honey is not recommended for children under 1 year old.

Turkey Pumpkin Chili

Turkey Pumpkin Chili

Prep time: 5 minutes
Cooking time: 1 1⁄2 hours
Makes: 10 cups
Serving Size 1 Cup

Ingredients

1 teaspoon oil
1 pound lean ground turkey (15% fat)
2⁄3 cup chopped onion (2/3 medium onion)
1⁄2 cup green pepper, seeded and chopped (about 1 small pepper)
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 can kidney beans, drained and rinsed (15 ounce or 1 3/4 cups)
1 can great northern beans, drained and rinsed (15 ounce or 1 3/4 cups)
1 can solid-pack pumpkin (15 ounce or 1 3/4 cups)
1 can crushed tomatoes (15 ounce or 1 3/4 cups)
1 can chicken broth, low sodium (15 ounce or 1 3/4 cups) (see Notes)
1⁄2 cup water
2 Tablespoons brown sugar
1 package taco seasoning mix (1.25 ounces)

Directions

1. Pour oil into a 4 quart (or larger) saucepan.
2. Add ground turkey, onion, green pepper and garlic.
3. Cook and stir, breaking meat apart until meat is brown and vegetables are tender.
4. Stir in the beans, pumpkin, tomatoes, broth, water, brown sugar and taco seasoning.
5. Bring to a boil. Reduce heat; cover and simmer for 1 hour.
6. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Use leftover turkey cut in bite sized piece instead of ground turkey. Saute the vegetables then add the turkey with the other Ingredients. 

Pumpkin Ricotta Stuffed Shells

Pumpkin Ricotta Stuffed Shells

Prep time: 20 minutes
Cooking time: 45 minutes
Makes: 12 shells
Serving Size 2 shells

Ingredients

12 jumbo pasta shells (1/2 of 12 ounce package)
1 1⁄4 cups fat-free ricotta cheese
3⁄4 cup pumpkin puree
1⁄2 cup Parmesan cheese, grated
1⁄2 teaspoon garlic powder or 2 cloves garlic
2 Tablespoons dried basil
1⁄4 teaspoon ground sage
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1 cup pasta sauce

Directions

1. Cook pasta shells according to package Directions. Drain, separate onto baking sheet and let cool.
2. In a medium bowl, stir together ricotta, pumpkin, Parmesan, and spices. Reserve 1 Tablespoon Parmesan for topping.
3. Preheat oven to 350 degrees. Choose a baking dish that holds all the shells in a single layer.
4. Spread pasta sauce in the bottom of the baking dish. Fill each shell with about 3 Tablespoons of pumpkin mixture, and place shells close together on sauce in baking dish.
5. Cover pan with foil and bake for 30 minutes. Remove foil, sprinkle with remaining cheese and bake for 15 minutes more.
6. Refrigerate leftovers within 2 hours.

Notes

• Freeze unused pumpkin puree and add to soup, chili or pancake recipes

Crustless Pumpkin Pie

Crustless Pumpkin Pie

Prep time: 1 1⁄2 hours
Makes: 8 slices
Serving Size 1 slice

Ingredients

3⁄4 cup sugar
2 eggs
1⁄2 cup Master Mix or baking mix*
1 can (15 ounce) pumpkin
1 can (12 ounce) non-fat evaporated milk
3 1⁄2 teaspoons pumpkin pie spice
2 teaspoons vanilla

Directions

1. Preheat oven to 350 degrees F. Lightly oil or spray a 9-10” pie plate.
2. Combine all Ingredients in a medium bowl or a blender.
3. Beat 2 minutes with mixer until smooth or blend one minute on high.
4. Pour into pie plate.
5. Bake 55-65 minutes, or until knife inserted into center comes out clean.
6. Cool slightly and refrigerate. Serve cold.
7. Refrigerate leftovers within 2 hours.

Notes

• If you don’t have baking mix on hand, substitute 1/2 cup flour, 3/4 teaspoon baking powder, 1/4 teaspoon salt and 1 1/2 teaspoons oil.
• No pumpkin pie spice? Use 2 teaspoons cinnamon, 1 teaspoon ground ginger and 1/2 teaspoon nutmeg.
• Serve with whipped topping or low fat vanilla yogurt

Pumpkin Pudding

Pumpkin Pudding

Prep time: 10 minutes
Yield: 7 servings
Serving Size 1/2 cup

Ingredients

1 can (15 ounces) pumpkin or 2 cups cooked mashed squash (such as Hubbard)
1⁄8 teaspoon salt
2 teaspoons pumpkin pie spice (or 1 teaspoon cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon nutmeg and 1/4 teaspoon cloves)
1 1⁄2 cups non-fat or 1% milk
1 package (3.5 ounces) instant vanilla pudding mix

Directions

1. In a large bowl, mix pumpkin, salt and pumpkin pie spice together.
2. Slowly stir in milk and mix well.
3. Add instant pudding mix and stir for 2 minutes until it thickens.
4. Refrigerate until serving time.
5. Refrigerate leftovers within 2 hours.

Pumpkin Fruit Dip

Pumpkin Fruit Dip

Prep time: 5 minutes
Yield: 26 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounce) pumpkin (about 1 ¾ cups cooked pumpkin)
1 cup low-fat ricotta cheese or plain yogurt or low-fat cream cheese
3⁄4 cup sugar
1 1⁄2 teaspoons cinnamon
1⁄2 teaspoon Nutmeg

Directions

1. In a large bowl, combine pumpkin, ricotta cheese or yogurt, sugar, cinnamon and nutmeg. Stir until smooth.
2. Refrigerate leftovers within 2 hours.

Notes

• Serve with apple slices, bananas or grapes. 
• For a smoother texture, use a hand mixer or food processor to mix ingredients.

Pumpkin Smoothie in a Cup

Pumpkin Smoothie in a Cup

Prep time: 5 minutes
Yield: 1 serving
Serving Size 1 cup

Ingredients

2⁄3 cup low fat vanilla yogurt or 1 container (6 ounces)
4 Tablespoons canned pumpkin
2 teaspoons brown sugar
1⁄4 teaspoon cinnamon
1⁄8 teaspoon nutmeg (optional)

Directions

1. Stir all ingredients together in a bowl. Serve.
2. Refrigerate leftovers within 2 hours.

Notes

• Top with granola or nugget type cereal for extra crunch.
• Extra canned pumpkin can be frozen.

Jack-O-Lanterns (Pumpkin Pancakes)

Jack-O-Lanterns (Pumpkin Pancakes)

Prep time: 15 minutes
Cooking time: 5 minutes
Yield: 8 servings
Serving Size 2 pancakes
 

Ingredients

1 egg
1⁄2 cup canned pumpkin
1 3⁄4 cups non-fat or 1% milk
2 Tablespoons vegetable oil
2 cups flour
2 Tablespoons brown sugar
1 Tablespoon baking powder
1 teaspoon pumpkin pie spice
1 teaspoon Salt

Directions

1. Combine eggs, pumpkin, milk and oil in large mixing bowl.
2. Add flour, brown sugar, baking powder, pumpkin pie spice and salt to egg mixture. Stir gently.
3. Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (300 degrees in an electric skillet). Using a 1/4 cup measure, pour batter on hot griddle.
4. Put a face on the jack-o-lantern, using raisins for eyes and teeth. Drop raisins in batter while it cooks.
5. Pancakes are ready to turn when tops are bubbly all over, and the edges begin to appear dry. Use a quick flip with a broad spatula to turn pancakes. Turn only once. Continue to bake until bottoms are brown and dry.
6. Refrigerate leftovers within 2 hours.

Notes

• No pumpkin pie spice? Use 1/2 teaspoon cinnamon, 1/2 teaspoon dry ginger, and 1/8 teaspoon cloves or nutmeg.
• Try using 1 cup whole wheat flour and 1 cup all-purpose flour for more whole grains!
• To see if skillet is hot enough, sprinkle with a few drops of water. If drops skitter around, heat is just right.
• Top with applesauce, fresh fruit or yogurt.

Breakfast Pumpkin Cookies

Breakfast Pumpkin Cookies

Prep time: 20 minutes
Cooking time: 10 minutes
Yield: 24 servings
Serving Size 2 cookies

Ingredients

1 3⁄4 cups cooked, pureed pumpkin (15 ounce can)
1 1⁄2 cups brown sugar
2 eggs
1⁄2 cup oil
1 1⁄2 cups flour
1 1⁄4 cups whole wheat flour
1 Tablespoon baking powder
2 teaspoons cinnamon
1 teaspoon nutmeg
1⁄2 teaspoon salt
1⁄4 teaspoon ground ginger
1 cup raisins
1 cup walnuts or hazelnuts, chopped

Directions

1. Preheat oven to 400 degrees F.
2. Mix pumpkin, brown sugar, eggs, and oil thoroughly.
3. Blend dry ingredients and add to pumpkin mixture.
4. Add raisins and nuts.
5. Drop by teaspoonfuls on greased baking sheet, 1 inch apart.
6. Gently flatten each cookie (use a spoon, bottom of glass, or palm of your hand).
7. Bake 10-12 minutes until golden brown.