Pumpkin Portions: Healthy Fall Recipes

Screen Shot 2013-10-23 at 2.31.49 PMPumpkins seem to be scattered everywhere throughout the fall. Maybe you decide to go pumpkin picking and carve a jack-o-lantern, but the pumpkin is a nutritionally understated fruit. The best way to consume pumpkin is through canned pumpkin puree, which can be store-bought in many local supermarkets. Pumpkin puree is very low in saturated fat, cholesterol, and sodium, as well as providing a great source of Fiber, Vitamins E, A, C, K, Potassium, and Magnesium. Here are some healthier pumpkin recipes for the fall fanatic!

Pumpkin Scones

143 calories per scone, a perfect no-guilt breakfast for fall

Servings: 12 scones

Start to finish: 45 minutes


-1 2/4 cups whole wheat flour

-1/4 teaspoon salt

-2 teaspoons baking powder

-1/2 teaspoon baking soda

-4 tablespoons unsalted butter, cold, cut into 1/2-inch piece

-1/2 cup canned pumpkin puree, drained

-1/4 cup buttermilk


Preheat the oven to 400 degrees. Line baking sheet with parchment. Mix flour, salt, ginger, baking powder and baking soda. Place in food processor with steel blade. Add butter to the food processor, and pulse several times until it is distributed. Beat together the pumpkin purée, and buttermilk in a bowl; place mix into food processor. Process until dough comes together. Scrape onto lightly floured surface; gently shape into a rectangle about 3/4 inch thick. Cut into 12 square pieces. Place on baking sheet. Bake 12 to 15 minutes until lightly browned. Cool on a rack.

Pumpkin Ravioli

200 calories per serving, low in fat

Servings: 5 (serving size: 5 ravioli)

Start to finish: 30 minutes


-1 cup canned pumpkin puree

-1/3 cup grated Parmesan cheese

-25 whole wheat wonton wrappers

-1/2 cup chicken broth

-1 1/2 tablespoons unsalted butter

-chopped parsley

-salt and pepper


Combine pumpkin, Parmesan, salt and pepper. Spoon 2 teaspoons mixture into each wonton wrapper. Moisten edges of dough with water; bring 2 sides together to form a triangle, and seal. Place ravioli into large saucepan of boiling water with salt; cook 7 minutes, drain in a colander. Place chicken broth and butter in pan; bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley.

Pumpkin Spice Latte Cupcakes

94 calories per cupcake, no trans fat and no cholesterol

Servings: 24 cupcakes

Start to Finish: 40 minutes


-1 package (16.5 ounces) white cake mix

-1 can (15 ounces) pumpkin purée

-1 teaspoon cinnamon

-2 teaspoon pumpkin pie spice (divided)

-1 teaspoon vanilla extract

-1 1/2 cups light whipped topping

-1 tablespoon instant espresso


Preheat oven to 350 degrees. Line muffin tins with paper liners. Prepare cake mix as directed substituting canned pumpkin for water. Stir cinnamon, 1 teaspoon pumpkin pie spice, and vanilla extract into cake mix. Spoon batter into muffin tins. Bake for 20 minutes. Let cool. Mix whipped topping, instant espresso, and 1 teaspoon pumpkin pie spice. Frost cupcakes and sprinkle with cinnamon.

 By Marisa Malanga