Featured Pumpkin Recipes

Pumpkins are a part of the gourd family like squash. Native to North America and Mexico. In some parts of the world pumpkins are called winter squash.

Squash is actually a fruit, but nutritionally more closely resembles a vegetable. Being harvested in October every year makes it the perfect for the holidays to come.

Pumpkin is very healthy!

The pumpkin seeds are high in protein, zinc and copper as well as iron. Pumpkin seeds are also a good source of Vitamin E and a small bit of Vitamin K.

The pumpkin flesh is a very good source of Vitamin A. Just 12 carbs per one cup as compared to 27 carbs in one cup of sweet potatoes.

Besides being your best source of Vitamin A and beta-carotene, pumpkin is also a great source of Vitamin C, potassium, copper, all the B vitamins, iron and Vitamin E. It is also over 90% water which means it helps to keep you hydrated and all that water helps the body to absorb all the great vitamins and minerals the pumpkin has to offer.

Pumpkin is a great antioxidant. May help to boost your immune system, good for your eyes, skin and hair.

Having said all of that there are people who are allergic to pumpkin. So if you are serving pumpkin and someone says they are allergic please take it seriously and respect their desire to avoid the pumpkin.

To bake a fresh pumpkin:

Place the raw pumpkin halves, rind side up, flesh side down, minus the seeds and bad guts, on a baking sheet. Pour a bit of water in the baking sheet.

Bake at 375 F for 45 minutes or until just turning tender. If you are going to puree the pumpkin, bake a full hour or so until very tender. Allow to cool and release the rind from the flesh.

To puree, simply place in your food processor and pulse until pureed. Add small amounts of water if needed.

Tip: if you will be using the pureed pumpkin for say, a pumpkin pie, it is highly recommended that you place the pureed pumpkin in a strainer and allow as much water to drain off as possible.

If you want to cube it, the pumpkin should be al dente or slightly underdone. It will finish cooking in whatever dish you will be using it in.

Pumpkin can be frozen but it is not recommended to take it through the canning process.

I read somewhere that in the Netherlands they dehydrate the rind (skin) and make pumpkin chips to eat. If you do not have a dehydrator use your oven:

Cut the cooked skin into chip size pieces. Sprinkle with salt and any seasoning you might like. Spread onto a baking sheet and bake at your ovens lowest temperate on bake with the oven door ajar for several hours. The number of hours will depend on your oven, and the region of the country you are in. Start them early morning in case you have to let them go throughout the day.

HONEY MUSTARD PUMPKIN DRESSING

• • ½ cup pumpkin puree
• • ½ cup apple cider vinegar
• • ½ cup canola or olive oil
• • 6 tablespoons honey
• • 3 tablespoons Dijon mustard
• • One garlic clove, smashed and minced
• • ½ teaspoon salt
• • ½ teaspoon black pepper
• • ½ teaspoon thyme

Put all of the ingredients, except the oil, in the blender and pulse a few times to blend well.

Add the oil in a slow stream while running the blender to combine well.

Store in the refrigerator in a glass jar for up to one week.

Shake well before serving.

PUMPKIN JAM

• • 1 cup frozen cranberries
• • 1/3 cup pumpkin puree
• • 3 tablespoons honey
• • ½ tablespoon cinnamon

Heat cranberries in a saucepan until thawed and somewhat saucy. Simmer about ten minutes and stir often.

Add the pumpkin puree, honey and cinnamon. Combine well and allow to simmer about five to ten minutes. Remove from heat and allow to cool.

This makes a wonderful jam for toast and muffins, or a topping for pancakes and waffles.

PUMPKIN PIE SPICE

Make your own pumpkin pie spice:

• • 4 teaspoons cinnamon
• • 1 teaspoon ground cloves
• • 2 teaspoons ginger
• • ½ teaspoon nutmeg

BANANA PUMPKIN SMOOTHIE

• • One cup pumpkin puree
• • One medium ripe banana, frozen
• • One cup dairy free milk. I like coconut milk (the carton, not the canned) but almond milk would absolutely be okay too.
• • 1 tablespoon chia seeds
• • ½ teaspoon vanilla
• • ½ teaspoon pumpkin pie spice
• • 2-3 tablespoon maple syrup or honey
• • 4-6 ice cubes or freeze some DF milk the night before, and use that instead of water ice cubes. (Yes, on top of the frozen cubes of milk you would still use the one cup of dairy free milk mentioned above)

Place all of the ingredients in the blender. Pulse until smooth and creamy. Enjoy!

PUMPKIN COFFEE SMOOTHIE

• • 12 oz coffee
• • 8 oz coconut milk, refrigerated carton or canned.
• • ¼ cup pumpkin puree
• • 2-3 Tbs maple syrup
• • 1 tsp cinnamon
• • ½ tsp ginger
• • ¼ tsp cloves
• Brew your coffee the night before, let cool and pour into ice cube trays to freeze.

Add frozen coffee cubes, coconut milk, pumpkin, maple syrup and spices to blender.

Blend until smooth.

Pour into a glass, top with cinnamon and serve.

TURMERIC PUMPKIN SIPPER

If you are looking for an opportunity to add turmeric into your diet give this a try. It’s a nice change from hot cocoa on a cold morning or afternoon.

• • 1.5 cups coconut milk (refrigerated carton)
• • 2 tablespoons pumpkin puree
• • 2 teaspoons turmeric
• • 1 teaspoon Dusting Spice Mix (see recipe above)

Combine all ingredients (including the Dusting Spice Mix) in a saucepan. Heat through. Strain and serve hot.

Honey to taste for sweetener

How about a couple of savory pumpkin dishes?

CAULIFLOWER PUMPKIN CASSEROLE

• • 2 cups Cream of Pumpkin Soup*
• • 1 head cauliflower
• • One 8 ounce container dairy free cream cheese or dairy free shredded cheese you like! ( I like the tartness of the cream cheese. It reminds me of feta.)
• • ½ cup gluten free bread crumbs

Preheat oven to 400 degrees F.

Cut cauliflower into bite size pieces and boil until tender. Drain.

CREAM OF PUMPKIN SOUP

• • One 15 oz can pumpkin puree

• • 1 small onion
• • 1 garlic clove, smashed and minced
• • 5 white button mushrooms, sliced or diced
• • 2 teaspoons salt
• • 1 teaspoon thyme
• • 2 cups chicken broth
• • 1 tablespoon apple cider vinegar
• • Black pepper to taste

Sauté the onion and garlic in oil or dairy free butter in a saucepan.

Add mushrooms, and salt. Stir around to coat well and cook just a few minutes until the mushrooms start to soften.

Add the pumpkin puree and the chicken broth. Combining well.

Add salt, pepper, thyme and vinegar. Some people find adding a pinch of nutmeg really adds something to the dish if you would like to give that a try.

Allow to simmer, covered, about 15 minutes or so until the onions and mushrooms are softened through. Serve hot.

Finish the casserole:

Combine the soup and the cooked cauliflower. Taste and adjust salt and pepper.

Transfer to a baking dish.

Dollop the top with cream cheese or top with your favorite dairy free shredded cheese.

Then top with gluten free bread crumbs.

Bake in preheated oven about 20 minutes or until cheese is melted.

PUMPKIN CORNBREAD

• • 2 cups GF cornmeal
• • 1 teaspoon baking soda
• • 1 teaspoon salt
• • 1 teaspoon cinnamon
• • ½ teaspoon pumpkin spice
• • 1 large egg, beaten
• • ¼ cup melted coconut oil or DF butter
• • One can pumpkin puree

• ½ cup DF plain yogurt (not vanilla!)

Preheat oven to 350 F and grease a 9 inch square pan

Mix together the cornmeal, sugar, salt, baking soda, cinnamon, pumpkin spice.

Add in the egg, pumpkin puree and plain yogurt.

Stream in the melted coconut oil or you could use melted DF butter; stirring the entire time.

Bake 20 minutes or until the top turns a golden brown and center is set.

Allow to cool, in the pan.

For even more pumpkin recipes check out my latest cookbook:

FEATURED FALL PUMPKIN RECIPES available on Amazon amazon.com/PumpkinRecipes or https://amzn.to/3ioQa6Z

By Paula C. Henderson

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