Fall is many people’s favorite season. The chiller weather gives us an excuse to get cozy and drink warm beverages while watching horror movies. Fall vegetables are also delightful, from acorn squash to pumpkin. What’s more, pumpkin is packed with vitamins A, B1, B6, and C and minerals like copper, fiber, folate, and manganese. It also provides calcium, potassium, and magnesium, which can help keep your heartbeat regular and your blood pressure low. So, here are a few neat ways to incorporate pumpkin into some recipes this fall.
1. Pumpkin Chili
When you add pumpkin to chili, it enhances all of the savory flavors. While the flavor is mild, it can add a much smoother texture to your dish while providing you with all the benefits it contains. So below is a yummy version of the chili with pumpkin. (It also includes paleo and vegan options!)
Ingredients:
- 1 lb. ground beef
- 1 green pepper, diced
- 1 onion, diced
- 1 tbsp chili powder
- 1 tbsp cumin
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 (15oz) can of pumpkin puree (NOT pie filling)
- 1 (15oz) can of pinto beans, not drained
- 1 (15oz) can of black beans, not drained
- 1 (28oz) can of diced tomatoes, not drained (I like fire-roasted)
- salt and pepper, to taste
- olive oil
2. Pumpkin Crumb Cake Muffins
These muffins are versatile and can be eaten with yogurt for breakfast as well as a sweet treat for dessert. What’s more, the pumpkin makes these muffins extra moist, adding delicious flavor. Muffins are easy to grab when you’re on the run, too, making this an even more appealing recipe to try.
Ingredients:
- 1 and 3/4 cups (219g) all-purpose flour (spoon & leveled)
- 1 teaspoon baking soda
- 2 teaspoons ground cinnamon
- 1 teaspoon pumpkin pie spice
- 1/2 teaspoon salt
- 1/2 cup (120ml) canola or vegetable oil
- 1/2 cup (100g) granulated sugar
- 1/2 cup (100g) packed light or dark brown sugar
- 1 ½ cups (340g) canned pumpkin puree
- 2 large eggs, at room temperature
- 1/4 cup (60ml) milk, at room temperature
Crumb Topping:
- 3/4 cup (94g) all-purpose flour (spoon & leveled)
- 1/4 cup (50g) granulated sugar
- 1/4 cup (50g) packed light or dark brown sugar
- 1 teaspoon pumpkin pie spice*
- 6 tablespoons (86g) of unsalted butter, melted
- Maple Icing (optional)
- 1 ½ cups (180g) confectioners’ sugar
- 2 tablespoons (30ml) pure maple syrup
- 2 tablespoons (30ml) milk
3. Pumpkin Hummus
Hummus is a dip that people on almost all diets can enjoy. We have seen many variations of hummus, from savory flavors to even dessert ones! So adding pumpkin can give it an even smoother texture and a pleasant nutty, fall taste. Remember to double-check recipes and labels as some call for pumpkin puree and not pumpkin pie filling (which usually contains sugar and other added ingredients that can further alter the flavor).
Ingredients:
- 1 small garlic clove
- 15-ounce can chickpeas (or 1 ½ cups cooked)
- ¾ cup pumpkin puree
- ½ teaspoon kosher salt
- 1 ¼ teaspoons ground cumin
- 2 tablespoons fresh lemon juice
- 1 teaspoon maple syrup
- 1 tablespoon olive oil
4. Pumpkin Dog Biscuits
During the fall, we can’t forget our fur babies. If we are having a treat, they deserve one too. Our pups can also benefit from the nutrients pumpkin contains. This recipe contains peanut butter, so remember to check if the peanut butter you’re using doesn’t contain Xylitol as it can be poisonous to them. Whip some of these up, and watch happy tails wag!
INGREDIENTS
- 2 ½ cups whole wheat flour
- 2 large eggs
- 1/2 cup canned pumpkin
- 2 tbsp natural peanut butter (avoid any peanut butter that contains the sweetener Xylitol)
- 1/2 tsp salt
- 1/2 tsp ground cinnamon
5. Pumpkin Alfredo Pasta
Carb lovers, beware. This pasta recipe gives the creaminess of alfredo sauce, the delicateness of thin pasta, and the added crunch and flavor of whatever root vegetables you choose. Pair it with a smooth white wine, and you’ll feel like you’re eating at a 5-star restaurant, but you get all of the credit.
Ingredients:
- Pasta: 8 oz fettuccine or linguine pasta
- 2 tbsp unsalted butter
- 4-5 garlic cloves, minced
- 1 cup pumpkin puree
- 2 ½ cups of half-and-half or heavy cream
- 1/2 cup grated Parmesan cheese
- Roasted root vegetables: 2 cups root vegetables of your choice (carrots, potatoes, sweet potatoes, turnips, squash, beets, etc.)
- 2 tbsp extra-virgin olive oil
- 1 ½ tsp kosher salt
- 1 tsp black pepper
6. Maple Pumpkin Autumn Salad Dressing
When you want to jazz up your salad while still embracing the fall vibes, whip up this salad dressing. Pair it with kale, apples, and some grilled chicken, and you’ll be dancing in your seat.
Ingredients:
- 1 cup 100% pure pumpkin purée
- ½ cup cider vinegar
- ¼ cup pure maple syrup
- 1 teaspoon Dijon mustard
- 1 clove garlic minced
- ¾ teaspoon fine sea salt or kosher salt
- ½ teaspoon freshly ground black pepper
- ½ teaspoon pumpkin pie spice see recipe
- 1/8 teaspoon crushed red pepper flakes
- ¾ teaspoon herbes de Provence or 1 tablespoon fresh thyme leaves
- 1 cup good olive oil
Happy fall! We hope you’ll enjoy these recipes while donning your favorite flannel and having Hocus Pocus playing in the background. Do you have a favorite fall recipe? Let us know in the comments.
Featured image via Julia Peretiatko on Unsplash
