Pumpkin!!!
anewell28
Posts: 79 Member
Hi guys! Happy Fall!!
My question for you guys is incorporating canned pumpkin (and it's calories) into my meals worth it nutritionally? Or will it be empty calories?
I looked at the label of generic canned pumpkin, and for 1/2 cup it's 50 calories and 11g of carbs (3G of dietary fiber) , 0g fat, and 2g of protein.
Would it be worth it to mix a few tablespoons into my oatmeal?
What other healthy ways do you like to use canned pumpkin?
Thanks everyone!
My question for you guys is incorporating canned pumpkin (and it's calories) into my meals worth it nutritionally? Or will it be empty calories?
I looked at the label of generic canned pumpkin, and for 1/2 cup it's 50 calories and 11g of carbs (3G of dietary fiber) , 0g fat, and 2g of protein.
Would it be worth it to mix a few tablespoons into my oatmeal?
What other healthy ways do you like to use canned pumpkin?
Thanks everyone!
0
Replies
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I made some dip with it this morning. 1 cup pumpkin puree, cinnamon, nutmeg, ginger, and 1/3 scoop of vanilla protein powder. Dipped my apple slices in it for breakfast!9
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That sounds so good!!!0
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I mostly use it in oatmeal, smoothies, baked goods, and pasta sauce.0
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Oh, and nutritionally, it's like eating winter squash (because it essentially is a variety of winter squash) (I'm assuming you're eating plain canned pumpkin, not the stuff called pumpkin pie filling). It's a vegetable. Why would you think a vegetable is "empty calories"?3
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I mix it into a packaged brownie mix. No eggs or oil. And bake. Sometimes I top these with some chocolate chips, and marshmallows. It’s a treat, but healthier than regular brownies, and easier than bean ones (bc the pumpkin is already mushy), and they have a yummy pumpkin taste. I wonder if adding pumpkin pie spice would be good. There’s also a good low cal pumpkin pie made with plain gelatin. I do it crustless.8
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I have a baked pumpkin pudding recipe that I love and make for dessert every couple of weeks. Tastes like the pie, but without the crust. Yummers.1
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I make pie or pancakes and then give the rest to my dog. It's good for his digestion.
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AngryViking1970 wrote: »I make pie or pancakes and then give the rest to my dog. It's good for his digestion.
so good for them! My friend has a golden retriever with, ewwww, anal gland issues and the vet said feed him an apple and a scoop of pumpkin from the can and all the problems went away!1 -
Hi guys! Happy Fall!!
My question for you guys is incorporating canned pumpkin (and it's calories) into my meals worth it nutritionally? Or will it be empty calories?
I looked at the label of generic canned pumpkin, and for 1/2 cup it's 50 calories and 11g of carbs (3G of dietary fiber) , 0g fat, and 2g of protein.
Would it be worth it to mix a few tablespoons into my oatmeal?
What other healthy ways do you like to use canned pumpkin?
Thanks everyone!
Hell yes!0 -
I'm so glad you asked about this. Now I want some oatmeal with pumpkin and spices for breakfast. Cold weather will get here before too long and I'll want something besides the ever present Greek yogurt.
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AngryViking1970 wrote: »I make pie or pancakes and then give the rest to my dog. It's good for his digestion.
We do this too! Made pumpkin chocolate chip pancakes last weekend. We put the rest of the canned pumpkin in a Kong for our dog and freeze it. She loves it and it keeps her busy for quite a while 2 -
I give it to my dog. He's fat so while my other dogs are getting kongs full of peanut butter, he gets one with pumpkin in it.3
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I love it mixed with Greek yogurt and sweetened with splenda. I add some pumpkin pie spice. It's also good with cottage cheese that way. I sprinkle that with nuts or flax meal and have it whenever.
I also do the oatmeal thing.0 -
Not empty calories... Pumpkin has a lot of vitamins & minerals, not just carbs & water:
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2602/2
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1/4 cup canned pumpkin, 3tsp pumpkin pie spice, 12oz almond or cashew milk (unsweetened ) 1 scoop vanilla protein powder (optional ) 1tbsp honey , ice, blend2
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So -- the baked pumpkin pudding is borrowed (and barely tweaked) from the Smitten Kitchen website. She's a bit chatty in her posts, so here's the recipe straight up, with my tweaks noted.
Pumpkin and Sour Cream Puddings
Yield: 7 to 8 half-cup puddings (or four one-cup puddings, which is how I do it)
Pudding
1 3/4 cups (from a 15-ounce can, 415 grams) pumpkin puree (unsweetened; not pumpkin pie filling
1/2 cup (100 grams) granulated sugar (or the equivalent in bulk Splenda; you could use Swerve but I don't like stevia)
1 teaspoon (2 grams) ground cinnamon
1/2 teaspoon (3 grams) table salt
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 cup (237 ml) whole milk
1/2 cup (118 ml) heavy cream
2 large eggs, lightly beaten
Topping
1 cup (227 grams) sour cream
1 tablespoon (13 grams) granulated sugar
1/4 teaspoon (1 ml) vanilla extract
(I've never made the topping; I like my pudding naked)
Preheat oven to 350°F.
The quickest method: In a medium bowl, whisk together all of the pudding ingredients.
For creamier, silkier pudding: Combine pumpkin, sugar, salt and spices in a food processor and blend for 30 seconds. Transfer to a saucepan and heat over medium-high. Once glurping and simmering in the pot, cook for another 5 minutes, stirring frequently. The mixture will thicken and get a bit darker. Reduce heat slightly and whisk in milk and cream. Off the heat, slowly whisk in eggs.
Both methods: Divide between 7 to 8 ovenproof 6-ounce (or four 8-ounce) pudding cups or ramekins on a baking sheet. Bake for 35 to 40 minutes, until puddings barely jiggle when shimmied and/or a knife tip inserted into the center of puddings comes out clean. Try not to overbake.
While they bake, combine topping ingredients in a small bowl. When the puddings are cooked through, transfer to a cooling rack on the counter and leave oven on. Spoon 2 tablespoons of sour cream mixture onto first pudding and use a small offset spatula, butter knife or spoon to quickly (it will get melty fast) spread it over the top of the first pudding. Repeat with remaining puddings.
Return puddings to oven for 5 more minutes, then cool completely at room temperature, about 1 to 2 hours. Chill until ready to serve. (Personally I like them better warm.)
Nutrition for 4 one-cup servings:
calories 192
Total Fat 14 g
Saturated Fat 8 g
Monounsaturated Fat 4g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 135 mg
Sodium 253 mg
Potassium 419 mg
Total Carbohydrate 11 g
Dietary Fiber 3 g
Sugars 5 g
Protein 5 g
Vitamin A 189 %
Vitamin C 4 %
Calcium 14 %
Iron 7 %
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Pumpkin makes a yummy toast spread too! Toast with pumpkin, cottage cheese and some peanuts on top is so good.1
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In the pumpkin category, I made mini pumpkin pies with pumpkin Greek yogurt, mini graham cracker crust and low-fat whipped cream.1 -
Yummy Slow Cooker Pumpkin Black Bean Chili, easy, healthy and delicious with 162 calories,
Serves: 7
Ingredients
1 cup chopped onions
1 cup chopped yellow bell pepper
3 garlic cloves, minced
11/2 teaspoons dried oregano
11/2 to 2 teaspoons ground cumin
2 teaspoons chili powder
1 can (14 to 16 ounces) black beans, rinsed and drained
11/2 cups chopped cooked turkey or chicken
2 cups (14 to 16 ounces) canned unsweetened pumpkin puree
1 can (14 to 15 ounces) diced tomatoes
21/2 cups chicken broth
Instructions
1. Put all the ingredients into your slow cooker
2. Stir to combine.
3. Cover and cook on LOW 6 to 8 hours.
Cook's Notes
Nutrition Estimates Per Serving (1 cup): 162 calories, 3 g fat, 20 g carbs, 7 g fiber, 16 g protein2 -
Yummy Slow Cooker Pumpkin Black Bean Chili, easy, healthy and delicious with 162 calories,
Serves: 7
Ingredients
1 cup chopped onions
1 cup chopped yellow bell pepper
3 garlic cloves, minced
11/2 teaspoons dried oregano
11/2 to 2 teaspoons ground cumin
2 teaspoons chili powder
1 can (14 to 16 ounces) black beans, rinsed and drained
11/2 cups chopped cooked turkey or chicken
2 cups (14 to 16 ounces) canned unsweetened pumpkin puree
1 can (14 to 15 ounces) diced tomatoes
21/2 cups chicken broth
Instructions
1. Put all the ingredients into your slow cooker
2. Stir to combine.
3. Cover and cook on LOW 6 to 8 hours.
Cook's Notes
Nutrition Estimates Per Serving (1 cup): 162 calories, 3 g fat, 20 g carbs, 7 g fiber, 16 g protein
I was going to post almost this exact recipe but you beat me to it! Black bean turkey pumpkin chili is the best, and it's low calorie. The main things I do differently are that I use v8 juice and water instead of chicken broth, and I add Mrs. Renfro's green jalapeño salsa.1 -
Yummy Slow Cooker Pumpkin Black Bean Chili, easy, healthy and delicious with 162 calories,
Serves: 7
Ingredients
1 cup chopped onions
1 cup chopped yellow bell pepper
3 garlic cloves, minced
11/2 teaspoons dried oregano
11/2 to 2 teaspoons ground cumin
2 teaspoons chili powder
1 can (14 to 16 ounces) black beans, rinsed and drained
11/2 cups chopped cooked turkey or chicken
2 cups (14 to 16 ounces) canned unsweetened pumpkin puree
1 can (14 to 15 ounces) diced tomatoes
21/2 cups chicken broth
Instructions
1. Put all the ingredients into your slow cooker
2. Stir to combine.
3. Cover and cook on LOW 6 to 8 hours.
Cook's Notes
Nutrition Estimates Per Serving (1 cup): 162 calories, 3 g fat, 20 g carbs, 7 g fiber, 16 g protein
I am totally going to make a vegetarian version of this. On my stovetop. I don't have a slow cooker. It just sounds so good and the weather is FINALLY turning cool next week!1 -
Sunnybrooke99 wrote: »I mix it into a packaged brownie mix. No eggs or oil. And bake. Sometimes I top these with some chocolate chips, and marshmallows. It’s a treat, but healthier than regular brownies, and easier than bean ones (bc the pumpkin is already mushy), and they have a yummy pumpkin taste. I wonder if adding pumpkin pie spice would be good. There’s also a good low cal pumpkin pie made with plain gelatin. I do it crustless.
I tried this last night. The mix called for oil, eggs and water and I just did the pumpkin. Do you normally add the water with the pumpkin? The tasted great, but were kind of hard/dry/dense. I wondered if they would not be quite that way if I add the water next time.0 -
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GottaBurnEmAll wrote: »I love it mixed with Greek yogurt and sweetened with splenda. I add some pumpkin pie spice. It's also good with cottage cheese that way. I sprinkle that with nuts or flax meal and have it whenever.
I also do the oatmeal thing.
I mix it with Greek yogurt as well, but I use vanilla Greek yogurt with cinnamon and allspice.... So yummy. I haven't tried it with cottage cheese but I will be soon!0 -
Makes good soup, too. I don't really do recipes, but maybe puree together pumpkin, lotsa caramelized onions, cooked white beans, some pepitas or sunflower seeds, chipotle peppers, plus enough broth to make the right consistency. Swirl a little fromage blanc, Greek yogurt, or some such thing on top before serving, and a sprinkle more seeds (toasted, preferably).0
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Year round, I have pumpkin soup and roast pumpkin about once every couple weeks.0
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Pumpkin Pie overnight Proats:
-40 grams or a half cup of quick or rolled oats.
- Half a cup of pumpkin puree.
- Half a cup of unsweetened vanilla almond milk.
- -8 grams of sugar free fat free vanilla pudding mix.
- 1 scoop, or 30 grams of a Vanill protein powder (whey or casein).
- sweetener of choice and 2 teaspoons of pumpkin pie spice or cinnamon/nutmeg blend.
- Mix all ingredients together thoroughly cover and refrigerate for at least 4 hours. 350-370 cal for this base recipe depending on the brand of protein you use.0 -
Canned pumpkin is loaded with nutrients! I made some yummy pumpkin pudding the other day. 1 can pumpkin, 1 box of silken tofu, 2tbs of date sugar, lots of cinnamon, nutmeg and allspice...put everything in a blender with a little water to get it mixing. You can thin it out and drink as a smoothie, or bake it in a pie shell, or eat it as pudding. So good and feels decadent but is fairly low in calories0
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