By: Yarielis Morales, Licensed Dietitian Nutritionist at Triple-S
Pumpkin season is here! This versatile food is rich in nutrients like vitamins A and C, calcium, and iron. It is known for its anti-inflammatory and antioxidant properties. Enjoy these healthy recipes that add pumpkin to your diet, so you can reap its benefits.
For lunch: Creamy Pumpkin Pasta
Ingredients: ½ cup pumpkin puree, 1 cup low-fat milk, salt and pepper to taste, 1 cup whole-grain pasta, 2 cups sautéed vegetables.
Instructions: Boil the pasta according to the instructions on the package and drain. Combine the sautéed vegetables with the cooked pasta. In a saucepan, add the milk and pumpkin puree and mix both ingredients well. Season with salt and pepper to taste. Cook over medium heat for 5 minutes, stirring constantly. Pour the sauce over the pasta immediately.
As a dinnertime starter: Pumpkin and Lentil Soup
Ingredients: 1 large onion (chopped), 6 garlic cloves (crushed), 1 teaspoon oregano, 1 teaspoon cardamom, 3 celery stalks (diced), 3 carrots (sliced), 2 cups dry red lentils, 8 cups low-sodium vegetable broth, 3½ cups pumpkin puree, ½ cup cilantro, salt and pepper to taste.
Instructions: Sauté the onions with the garlic and herbs for 2 minutes. Add the carrots and celery. Cook for 2 more minutes over high heat. Add the lentils and vegetable broth and bring to a boil. Reduce the heat to medium-low and cook for 25 minutes. Add the pumpkin puree and simmer for 5 minutes.
For a refreshing drink: Pumpkin Smoothie
Ingredients: 1 cup canned pumpkin, 1 cup low-fat vanilla yogurt, 1 cup skim milk, ½ teaspoon cinnamon, ¼ teaspoon vanilla extract, 2 teaspoons sugar, and a pinch of nutmeg.
Instructions: Blend all ingredients, except for the nutmeg, in a blender. Serve in a glass and garnish with the pinch of nutmeg.
To sweeten your day: Pumpkin Cookies
Ingredients: 1 cup rolled oats, 1 cup almond flour, ½ teaspoon powdered cinnamon, ½ teaspoon ginger powder, ½ teaspoon nutmeg powder, ½ teaspoon baking soda, ½ teaspoon baking powder, ½ cup olive oil, ¼ cup date or raisin syrup, 1 egg, ½ cup pumpkin puree.
Instructions: Mix the dry ingredients and set aside. In another bowl, mix the egg, syrup, and oil until you get a creamy mixture, then add the pumpkin puree. Add the dry ingredients to the wet ingredients and mix until all the ingredients are completely integrated. Let the dough rest for 20 minutes. On a baking sheet, divide the mixture into portions and flatten them slightly with your hand to form each cookie. Bake for 20 minutes at 180 °C / 356 °F. Remove the baking sheet from the oven and let the cookies cool down for 5 minutes. Enjoy!