Healthy Pumpkin Recipes 

• 1 tablespoon EVOO (Extra Virgin Olive Oil)
• 2 large orange bell peppers, chopped
• 2 medium to large carrots, chopped
• 1 cup green onions, chopped
• 1/2 teaspoon paprika
• 1/2 teaspoon cumin
• 2 garlic cloves, chopped
• 5 cups fat free chicken broth, reduced sodium
• 1/4 teaspoon each salt and pepper
• 2 cups pumpkin puree
• 2 tablespoons lemon juice
• 1 tablespoon freshed parsely, chopped
• 2 tablespoons pumpkin seeds, toasted

• Heat oil in dutch oven over medium-high heat
• Add chopped peppers, carrots and green onions; cook until tender  (about 10 minutes) stirring occasionally
• Add paprika and cumin and sautee 1 minute
• Add 3 cups of the chicken broth and salt and pepper and bring to a boil
• Reduce heat, cover and let simmer for 20 minutes
• Place vegetable mixture into a blender and blend until smooth
  Note:  You may have to blend 1/2 or 1/3 of the mixture at a time to fit into the blender
• Return the blended vegetable mixture to the dutch oven
• Stir in remaining chicken broth and pumpkin puree
• Cook over low heat for 10 minutes
• Remove from heat and add lemon juice
• Pour evenly into seven soup bowls
• Top each with a sprinkle of pumpkin seeds and serve

• Number of servings: 7
• Calories: 88
• Fat: 2.5 g
• Carbs: 14.0 g
• Fiber: 4.5 g
• Protein: 3.5 g
• Weight Watcher Points: 1

• 1 pound ground turkey
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 can (12 ounce) tomato sauce
• 1 can (12 ounce) diced tomatoes
• 1 small can tomato paste
• 2 to 3 tablespoons diced jalapenos
• 4 cups cubed pumpkin
• 2 cans (15 ounce) chili or red beans
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1/3 cup fresh cilantro, chopped
• 2 tablespoons lime juice

• In a large quart pan, brown ground turkey
• Add remaining ingredients (except cilantro and lime juice) and simmer on low heat until hot
• Remove from heat and add cilantro and lime juice and serve

• Number of servings: 5
• Calories: 420
• Fat: 8.5 g
• Carbs: 48.0 g
• Fiber: 7.5 g
• Protein: 28.0 g
• Weight Watcher Points: 8

• 8 zwiback, crush into crumbs
• 1 tablespoon and 1 teaspoon margarine

• 2 eggs, separated
• 1/4 cup packed light brown sugar 
• 1 cup each part skim ricotta cheese and canned pumpkin
• 2 tablespoons lemon juice
• 1 teaspoon grated lemon peel
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon each ground ginger and ground nutmeg
• 1/2 cup evaporated skimmed milk
• 2 tablespoons cornstarch
• Dash of salt

• Preheat oven to 350ºF
• In a bowl, combine zwieback crumbs and margarine, mixing thoroughly
• With the back of a spoon, press crumb mixture on bottom and sides of 9-inch pie pan
• Bake until crisp and brown (about 8 to 10 minutes)
• Remove from oven and place on wire rack to cool

• In large mixing bowl beat egg yolks with 2 tablespoons and 2 teaspoons of brown sugar until well mixed
• Add cheese, pumpkin, lemon juice, lemon peel and spices
• Stir to combine
• In small bowl, combine milk and cornstarch; stir until cornstarch is dissolved
• Stir milk mixture into pumpkin mixture
• In medium bowl, beat egg whites with salt using electric mixer on high speed
• Beat egg whites until peaks form
• Beat in remaining brown sugar and continue beating until stiff peaks form
• Fold whites into pumpkin mixture
• Pour filling into cooled crust
• Bake at 350ºF for 35 to 40 minutes until a thin bladed knife comes out clean when inserted in the center of pie
• Set on wire rack and let cool completely

• Number of servings: 8
• Calories: 167
• Fat: 6.0 g
• Carbs: 20.0 g
• Fiber: n/a
• Protein: 8.0 g
• Weight Watcher Points: n/a