Welcome back to another semester at Murray State University everyone! Though when it’s time for a new semester it also means that summer is coming to end, the leaves are changing, and it’s time to get out the pumpkins! I am sure most of you have heard of Starbucks’s Pumpkin Spice Latte, that they bring back every fall. Well there are other ways to get the same pumpkin spice fix besides getting the latte. Pumpkin can be used in all sorts of ways whether it is baked into pie or carved into a jack-o-lantern, and it is also very good for you. Pumpkins are a type of squash that provide the body with many B vitamins such as Niacin, Thiamin, Vitamin B6, Vitamin B12, Folate, and so on. It also provides a source of Vitamins C, E, and K, but the star vitamin of this vegetable is Vitamin A. Pumpkin is an excellent source of Vitamin A as it provided 171% of your daily Vitamin A needs in one serving! Today I am going to show you a few easy and healthy recipes that use this amazing vegetable to add a little pumpkin spice to your life.
- Pumpkin Dip
You have some fresh apples, but you don’t want to do the same old apples and peanut butter snack. Then try this recipe and make some quick pumpkin dip and give those apples a dip worthy of fall! With only 107 calories, it’s a quick and easy way to get the pumpkin spice without all the extra calories.
¾ cup of cream cheese
½ cup of packed brown sugar
½ cup of canned pumpkin
2 teaspoons of maple syrup
½ teaspoon of ground cinnamon
- Add cream cheese, brown sugar, and canned pumpkin into a mixing bowl.
- Mix ingredients with mixer until well blended.
- Add maple syrup and cinnamon to mixture and beat until smooth.
- Chill for 30 minutes and serve with apple slices.
- Pumpkin Pancakes
Do you want a twist on a breakfast classic? Have some pumpkin pancakes! They’re like normal pancakes, but better because they are half the calories of normal buttermilk pancakes and are also low in fat as well, plus they have that sweet, yet spicy pumpkin flavor.
½ cup canned pumpkin
½ cup of low-fat vanilla yogurt
¼ teaspoon of baking soda
1 large egg yolk
¼ cup cake flour
4 large egg whites
¼ teaspoon of salt
- Whisk together canned pumpkin, vanilla yogurt, flour, and egg yolk in one bowl.
- Whisk together egg whites and salt in another bowl.
- Fold egg white mixture into pumpkin mixture.
- Heat large non-stick skillet coated with cooking spray to medium heat.
- Spoon 1/3 cup of the pancake mix into skillet for each pancake.
- Cook each pancake until bubble are seen on the top and then flip to the other side.
- Each side should take about 3 minutes or so
- Drizzle with syrup or honey.
- Pumpkin Pie Pudding
Is all this pumpkin talk making you crave pumpkin pie? I know it is for me, but I also don’t have the time to make one, so here’s a solution, Pumpkin Pie Pudding! All the flavor of a pumpkin pie in a low-fat pudding; see wasn’t that much easier actually making the pie?
2 cups of 2% reduced-fat milk
¾ cup of dark brown sugar
¼ cup of cornstarch
2 large eggs
1 cup of canned pumpkin
¼ teaspoon of salt
¼ teaspoon of pumpkin pie spice (yes it does exist!)
- Whisk milk brown sugar, and cornstarch in a large saucepan and bring to a boil.
- Boil for 3 minutes whisking constantly.
- Beat eggs with whisk in another large bowl
- Gradually add hot milk mixture to the eggs and then put the new mixture back into the saucepan.
- Cook over medium heat for 3 minutes, while whisking constantly.
- Remove from heat, and stir in the salt and pumpkin pie spice.
- Pour mixture into 6 6-ounce custard cups and it the mixture cool.
- Chill for 30 minutes or until the pudding is set and enjoy!
- Pumpkin Oat Bars
Need a snack on the go, but the normal granola bars are too plain? Make a batch of these pumpkin oat bars and you can take the pumpkin spice on the go for a pumpkin spice snack!
1 ½ cups of quick cooking oats
¼ cup of packed dark brown sugar
1 teaspoon of baking powder
1 teaspoon of ground cinnamon
½ teaspoon nutmeg
½ teaspoon of pumpkin pie spice
½ teaspoon of kosher salt
½ cup of half and half
1 large, lightly beaten egg
1 teaspoon of vanilla extract
1 ½ cups of pumpkin puree
- Preheat oven to 350 ° F (175 ° C) and grease 8 x 8-inch baking pan
- Stir oats, brown sugar, baking powder, cinnamon, nutmeg, pumpkin pie spice, and kosher salt together in one bowl. Make a well in the center of the mixture when blended well.
- Pour half and half, egg, and vanilla extract into the well in the center; then stir to combine.
- Add pumpkin puree to the half and half oat mixture and mix well.
- Pour batter into the greased baking pan.
- Bake in preheated oven until a toothpick inserted in the center comes out clean, around 25-30 minutes.
There you have it, just a few other ways to enjoy the pumpkin spice feel without having to go out to Starbucks! I hope you try some of these recipes to enjoy this fall, and to kick off the new semester at MSU! I got these recipes from www.allrecipes.com and www.health.com , but you can find other recipes from these websites as well!
By: Caprisse Johnson, Dining Services Junior Nutrition Assistant