Pumpkin Power: 3 Healthy Recipes for the Fall
Oct 27, 2017
Wonton Wrapper Pumpkin Ravioli
Ravioli are ideal for stuffing with healthy pumpkin filling. However, if you don’t have time to hand-make your own pasta pillows, wonton wrappers are an easy substitute for the outside of ravioli.
- ½ cup canned pureed pumpkin
- ¼ teaspoon chili powder
- 1 teaspoon fresh sage (or ¼ teaspoon dried)
- ¼ teaspoon salt
- 1 cup whole milk ricotta cheese
- 24 wonton wrappers
- 1 egg
- Add pumpkin, chili powder, sage, salt and ricotta cheese to a mixing bowl and stir to combine.
- Bring a medium sized pot of water to a boil.
- Spread out half of the wonton wrappers and spoon about 2 teaspoons of pumpkin mixture into the middle of each wrapper.
- In a separate bowl, whisk the egg. Dab your finger into the egg and “paint” generously around the pumpkin on each wrapper to act as “glue” (or use a basting brush). Lay a second wrapper on top of each bottom wrapper. Seal the edges by pressing on them with a fork or pinching with your fingers and then trimming the edges with a knife (or pizza cutter)
- When water is boiling, add ravioli a few at a time and boil for 2 minutes. Remove with a slotted spoon.
Special thanks to Penn State Nutrition Student Eden Vallely for her contributions to this pumpkin ravioli recipe’s development.
Pumpkin-powered Overnight Oatmeal
Prepping overnight oats is a great way to save time and effort in the morning, and adding pumpkin helps boost the nutrition benefits of this morning staple.
- ¼ cup canned pumpkin puree
- ½ cup steel cut or rolled oats
- 1 cup milk or milk alternative
- ½ teaspoon cinnamon
- 2 tablespoons walnuts
- Add oatmeal to the bottom of a mason jar, coffee mug or cereal bowl.
- Top with pumpkin, milk and cinnamon. Stir to combine.
- Cover and store in the refrigerator overnight. Garnish with walnuts before eating.
Pumpkin Coconut Curry
Pumpkin packs a powerful flavor profile and a ton of nutrition in this easy-to-make and flavorful curry. Add fried or baked tofu or cooked chicken for additional protein and substitute or add any additional vegetables that you may have on hand.
- 1 tablespoon vegetable oil
- 1 medium onion, thinly sliced
- 2 cloves garlic, diced
- 1 inch piece fresh ginger, peeled and grated (or ½ teaspoon ginger powder)
- 1 tablespoon curry powder
- ½ teaspoon salt
- 1 green bell pepper, thinly sliced
- 2 carrots, peeled and thinly sliced
- 1 15-oz can pumpkin puree
- 1 15-oz can chickpeas
- 1 cup reduced-sodium chicken or vegetable stock
- 1 13.5-oz can light coconut milk
- 1 cup prepared whole grain such as brown rice, quinoa, or barley
- Cilantro for garnish
- Heat oil in a large frying pan over medium heat until oil shimmers. Add onion and sauté until translucent, 3-4 minutes. Add garlic, ginger, curry powder and salt, and cook for an additional minute, taking care not to burn the garlic.
- Add bell pepper and carrots and cook until slightly softened, about 5 minutes. Add pumpkin puree, chickpeas, stock and coconut milk. Stir to combine and bring to a boil. Turn heat down and simmer 15-20 minutes or until vegetables are tender and sauce thickens.
- Serve pumpkin coconut curry sauce over prepared whole grain such as brown rice, quinoa or barley and garnish with cilantro.