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2 Healthy Pumpkin Recipes for Fall

admin - October 24, 2013

healthy pumpkin recipe

Fall is not only the season of warm hues in the trees, cooler temperatures, cozy sweaters, football and Halloween; it’s also the season of pumpkin. It seems that everywhere we turn we see splashes of fall’s signature squash – whether it’s mixed into décor or in the foods we eat. If you like pumpkin as much as we do, you’ll love these two delicious pumpkin recipes from Try something new with pumpkin this fall. Incorporate more of this orange squash into your diet, and you just might see its many health benefits.


Roasted Pumpkin and Sweet Potato Pilau


2 cups (1/2-inch) cubed peeled fresh pumpkin (about 12 ounces)
1 1/2 cups (1/2-inch) cubed peeled sweet potato (about 1 medium)
Cooking spray
2 teaspoons olive oil
1 cup diced onion (1 small) $
1/3 cup diced celery (about 1 rib)
2 teaspoons minced garlic 4 cups fat-free, less-sodium chicken broth
1 cup brown rice
2 teaspoons chopped fresh sage
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt 1 bay leaf


  1. Preheat oven to 400°.
  2. Position pumpkin and sweet potato in an even layer on a jelly-roll pan coated with cooking spray. Bake at 400° for 35 minutes or until tender and just until vegetables begin to brown, stirring after 18 minutes. Remove from oven. Set aside.
  3. Heat oil in a large saucepan over medium-high heat. Add onion, celery, and garlic to pan; sauté 3 minutes or until onion is tender. Add broth and remaining ingredients to onion mixture, stirring to combine; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until rice is done and liquid is mostly absorbed. Remove from heat; discard bay leaf. Add pumpkin mixture; stir gently to combine.


Pumpkin Pie Shake

healthy pumpkin recipesIngredients:

2 cups vanilla reduced-fat ice cream (such as Healthy Choice), softened
1 cup fat-free milk
2/3 cup canned pumpkin
1/4 cup packed brown sugar
3/4 teaspoon pumpkin-pie spice
3 tablespoons frozen fat-free whipped topping, thawed Pumpkin-pie spice (optional)


Combine first 5 ingredients in a blender; process until smooth. Pour 3/4 cup ice cream mixture into each of 4 glasses. Top each with about 2 teaspoons whipped topping; sprinkle with the additional pumpkin-pie spice, if desired.


2 Comments so far
  1. Doris Strom - November 23, 2014 at 2:49 am

    I wanted to print them but for some reason could not get the print to show so I need my helper who comes when I don’t know what to do.

  2. Nancy Arnold - December 22, 2014 at 1:34 pm

    I really enjoyed your recipe for Cream cheese pumpkin dip. Have lost it and would like to have it again. Thanks for making it available.

2 Responses to “2 Healthy Pumpkin Recipes for Fall”

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