|
Taking Pumpkin Beyond Halloween
|
|
~Mother Goose, 1916 RECIPES Charlie's
Nutmeg & Ginger Citrus-Pumpkin
Pie Dark & Spicy Indian Pumpkin Pudding Pumpkin
Cheese Cake Pumpkin Custard With Gingersnap Crumble Topping
|
Jack-o'-lanterns
and pumpkin pie are popular signs of the season, but there's a lot more good eating from
the pumpkin patch at this time of year. Pumpkins are a perfect food for fall meals,
providing healthy amounts of vitamin A and dietary fiber. The huge pumpkins that look so good on Halloween, however, are not the best for cooking, as they tend to be stringy and tasteless. Look instead for smaller varieties. Mini-sized pumpkins, for example, are great for stuffing. Avoid any that are cut or bruised. Pumpkins should have a good orange-golden color and a hard rind, and they should be heavy in relation to their size. Store them in a cool place until ready to use. The best way to start is to grill, bake,
or steam the pumpkin. The easiest way is to cut it in half, put it cut side down on a
slightly greased baking sheet and bake at 350 degrees until tender (30 to 90 minutes
depending on size). After cooling, scoop out the fiber and seeds, and you're ready to
prepare the tender meat any way you wish. Pumpkin soup is sensational made with chicken or vegetable stock. For variety, try pumpkin and lentil soup, seasoned with onion, clove, ginger and curry powder, or sample the curried pumpkin soup recipe below. You'll find pumpkin in recipes from around the world. Try a Mexican-style pumpkin and bean stew, made with pumpkin cubes, bell peppers, kidney beans, black-eyed peas, plum tomatoes, mild chilies and finely chopped garlic. Add cubes of cooked pumpkin to an Italian risotto, seasoned with thyme and sprinkled with grated Parmesan cheese and black olive slivers. Pumpkin purée works wonders in all sorts of desserts and baked goods. Light and moist, it's a great addition to cakes, cookies, bars, muffins and rolls. Stir it into softened low-fat vanilla ice cream or use it to make pumpkin pudding or mousse. AICR
CURRIED
PUMPKIN SOUP 1 Tbsp. softened butter (or margarine) In large saucepan, melt butter over medium heat. Cook onion, garlic and mushrooms until softened, about 8 to 10 minutes. Stir in flour and curry powder and blend well. Cook for 1 minute over low heat, stirring. Gradually add stock, whisking until smooth. Stir in pumpkin and honey. Season with nutmeg to taste. Cook over low heat 15 minutes, stirring occasionally. (Soup can be prepared ahead to this point and then held, covered and refrigerated, up to 2 days.) Add milk and heat until hot. Serve immediately. Makes 6 (1 cup) Servings. Per Serving: 130 Cal; 5 g Total Fat (2.5 g Sat Fat); 18 g Carb; 6 g Protein; 3 g Dietary Fiber; 10 g Sugars; 12 mg Cholesterol; 401 mg Sodium. Exchanges: 1 Bread/Starch; 1 Milk.
PUMPKIN
CORNBREAD 1 cup cornmeal Preheat oven to 400°F. Lightly grease or spray-coat a 10-inch glass pie pan or a 9-inch square baking pan. Sift cornmeal, flours, baking powder, salt, and spices in a large mixing bowl. (Note: Add coarse cornmeal particles that do not go through sifter to the sifted ingredients). Beat eggs lightly in a separate bowl. Whisk in pumpkin, brown sugar, oil, and molasses. Make a well in the dry mixture. Add liquids and blend batter with a few quick strokes, just until no traces of flour remain. Pour batter into prepared baking pan. Bake for approximately 30 minutes, until cornbread is browned and the surface has a slightly springy feel. Makes 9 Servings (in square pan). Sodium Alert! This recipe is NOT suitable for those on low salt meal plans. Per Serving: 220 Cal; 8 g Total
Fat (1 g Sat Fat); 34 g Carb; 47 mg Cholesterol; 417 mg Sodium; 4 g Protein; 3 g Fiber;
DARK
& SPICY INDIAN PUMPKIN PUDDING 1/4 cup coarse-grind cornmeal Preheat oven to 325F degrees. Lightly spray a 1-1/2 Qt. souffle dish or casserole with nonstick coating. Set aside. In a bowl, stir cornmeal into water, mixing well. Transfer to a heavy saucepan & stir in 2 cups of the milk & salt, blending well. Bring to a boil, stirring constantly. Cook over med-high heat, stirring, 10 minutes longer until thick & smooth. Remove from heat and stir in all remaining ingredients except remaining cup of milk. Pour into prepared dish. Bake in oven for 30 minutes. Remove & stir in the last cup of milk. Return to oven & bake 1-1/2 hours longer, until thick & bubbly. Serve warm with frozen vanilla yogurt, if desired. Makes 6 Servings. Sodium Alert! This recipe is NOT suitable for those on low salt meal plans. Per Serving: 224 Cal; 5 g Total Fat; 41 g Carb; 35 mg Cholesterol; 467 mg Sodium; 5g Protein. Exchanges: 2-1/2 Bread; 1/2 Milk; 1 Fat.
OCTOBER
BISQUE 1 large onion, chopped Sauté onion in butter until tender. Add broth and simmer 15 minutes. Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve. Yield: 8 Servings. Sodium Alert! This recipe is NOT suitable for those on low salt meal plans. Per Serving: 154 Cal; 7.5g Fat; 19 g Carb; 16 mg Cholesterol; 764 mg Sodium; 4g Protein. Exchanges: 1 Starch; 1-1/2 Veg; 1-1/2 Fat.
CITRUS-PUMPKIN
PIE IN NUTTY CRUST CRUST: 1 cup whole wheat flour FILLING: 2 cups cooked or canned pumpkin, pureed Preheat oven to 425°F. To Make Crust: Combine crust ingredients and press into a 9-inch pie pan. Set Aside. To Make Filling: Beat together pumpkin, yogurt, orange juice, sugars and eggs. Add salt, spices and orange zest and stir until thoroughly blended. Pour into pastry lined pie pan. Bake in preheated 425F degree over for 15 minutes; lower temperature to 350F and continue baking for 45 minutes or until knife inserted in middle comes out clean. 8 Servings. Per Serving: 293 Cal; 13 g Total Fat; 40 g Carb; 33 mg Cholesterol; 192 mg Sodium; 8g Protein. Exchanges: 2 Bread/Starch; 2-1/2 Fat; 1/4 Fruit; 1/4 Milk.
PUMPKIN
STREUSEL PIE FILLING: 1-2/3 cup pureed pumpkin STREUSEL TOPPING: 1/2 cup whole wheat pastry flour Preheat oven to 350 degrees. Place all filling ingredients except pastry crust, in container of a food processor or blender. Process until very smooth & pour into the crust. In a small bowl, stir streusel ingredients together & quickly stir in margarine until all dry ingredients are lightly coated. Sprinkle evenly over filling & bake 45 minutes, till crust is golden and filling is set. Let cool. Makes 8 Servings. Per Serving: 322 Cal; 15 g Total Fat; 43g Carb; 15mg Cholesterol; 117 mg Sodium; 6 g Protein. Exchanges: 2-1/2 Bread; 3 Fat.
SPICY
PUMPKIN RAISIN BREAD 1-1/2 cups fresh pumpkin, cooked &
pureed, or canned, Preheat oven to 350F degrees. Place the pumpkin purée in a medium-sized bowl and add the honey, melted butter and beaten eggs, stirring well with each addition. Stir in the milk, then add the raisins or currants, and chopped nuts. Measure dry ingredients into a large bowl and make a big well in the center. Carefully pour in the blended wet ingredients, stirring carefully and blending well without over-working the batter. Pour the batter into a well-greased 6 x 9-inch loaf pan or a greased 2-pound coffee can. Bake for 1 hour or until a toothpick or knife inserted in the center of the loaf comes out clean. Remove to cooling rack for 10 minutes, then slide a clean table knife blade around the edges of the loaf to loosen it. Turn the steaming loaf onto a board or rack to cool completely. Serve hot or wrap up & serve days later for great flavor & fragrance. Yield: 1 loaf (20 slices). Per Slice: 161 Cal; 8 g Total Fat; 20 g Carb; 24 mg Cholesterol; 90mg Sodium; 3 g Protein. Exchanges: 1 Starch; 1-1/2 Fat.
PUMPKIN SOUP
II 1/2 cup chunked celery Place celery, onion, and carrots in a blender and chop coarsely. Do not puree. Pour into a 2-quart saucepan. Add the garlic, thyme, oregano, chicken stock, and salt and pepper to taste. Simmer 15 minutes. Add the pumpkin, oil, and ham, blending well. Simmer another 10 minutes. Blend in the tomato paste. ( Note: Fresh, ripe tomatoes, peeled, seeded, and chopped may be used in place of the tomato paste, if available. Add half a cup or so. Do not use the pallid winter specimens). Serve hot. Makes 5 to 6 portions. Sodium Alert! This recipe is NOT suitable for those on low salt meal plans. Per Serving: 131 Cal; 6 g Total Fat; 11 g Carb; 6 mg Cholesterol; 707 mg Sodium; 8 g Protein. Exchanges: 1/2 Bread; 1/2 Meat; 1 Veg; 1 Fat.
CINNAMON
PUMPKIN TORTE 1 (18.25 oz) pkg low-fat yellow cake mix Preheat oven to 350°F. Coat a 9 x 13-inch cake pan with cooking spray. Set aside 1 cup of yellow cake mix. Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust. Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust. Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling. Bake 40 to 45 minutes. 24 Servings. Per Serving: 163 Cal; 3 g Total Fat; 31 g Carb; 27 mg Cholesterol; 256 mg Sodium. Exchanges: 1-1/2 Starch; 1 Vegetable; 1/2 Fat.
CHARLIE'S
NUTMEG AND GINGER PUMPKIN PIE 1 (15-ounce) can pumpkin Preheat oven to 425°F. In large mixing bowl, combine pumpkin, milk, egg whites, spices, and salt; mix well. Pour into pastry shell. Bake 15 minutes @ 425°F and then reduce oven temperature to 350°F. Bake 35 to 40 minutes longer or until knife inserted in center comes out clean. Cool on wire rack. Store in refrigerator. Makes 10 Servings. Per Serving: 212 Cal; 4 g Total Fat (2 g
Sat Fat); 38 g Carb; MARGARINE
PIE CRUST 1 cup flour Mix flour with salt. Add margarine and, using a pastry knife or pastry blender, cut the margarine into small pieces to form a coarse crumb. Add water and mix with a fork to form a ball. Knead lightly two or three times on a lightly floured board and roll out to form a crust about 9- or 10-inches in diameter. (Note: You may also refrigerate dough for 2 hours to overnight, then bring back to room temperature and roll out as instructed). Spray a 9-inch pie pan with cooking spray. Ease the crust evenly into the pan. Prick the bottom of the crust with a fork several times and bake at 425°F for about 15 minutes, or until crust is lightly browned. Makes one 9-inch pie crust; 8 Servings. Hint: When baking a crust to be filled later, place an empty pie tin over the crust for the first 10 minutes in the oven. Per Serving (unfilled): 83 Cal; 3 g Total Fat; 12 g Carb; 00 mg Cholesterol; 117 mg Sodium; 2 g Protein. Exchanges: 1/2 Starch; 1/2 Fat. PUMPKIN
BISQUE 1 Tbsp canola oil In a large, heavy saucepan, heat oil over medium-high heat. Sauté the leek and chopped apple until the leek softens, about 4 minutes. Add the vegetable broth, yam, puréed pumpkin and thyme leaves. Bring the soup to a boil, reduce heat, and simmer until the yam and apple are soft when pierced with a knife, 20 to 25 minutes. Transfer the hot soup to a blender or food processor and purée. Pour it into 6 bowls, Garnish each bowl with a teaspoon of the chives, and serve. Makes 6 Servings. Sodium Alert! This recipe is NOT suitable for those on low salt meal plans. Per Serving: 128 Cal; 3 g Total Fat; 24 g Carb; 00 mg Cholesterol; 686 mg Sodium; 4 g Fiber. Exchanges: 1 Starch/Bread; 1/2 Fruit; 1/2 Fat.
PUMPKIN
CUSTARD WITH GINGERSNAP CRUMBLE Custard: 12 ounces low-fat firm tofu, drained Gingersnap Topping: 8 gingersnap cookies To make pumpkin custard: Preheat oven to 350°F. Spray six 6-ounce custard cups with nonstick vegetable spray. In a food processor or blender, purée the tofu until smooth. Add the pumpkin, brown sugar, rum extract, cinnamon, ginger and cloves. Purée until blended. Add the egg whites and mix just until blended (do not overmix). Divide the pumpkin mixture among the six custard cups. Bake for 20 minutes. Meanwhile, prepare the topping. Remove the custard cups from the oven and sprinkle the gingersnap topping over the pumpkin mixture. Return to the oven and bake an additional 20 minutes, until the edges of the custard separate from the cups. To make the gingersnap topping: In a small bowl, stir together the gingersnap crumbs and sugar. Using a grater, shred the light butter and add it to the gingersnap mixture. With a pastry blender or two knives, cut in the light butter until the mixture resembles coarse crumbs. Makes 6 (1/2 cup) Servings. Per Serving: 267 Cal; 8 g Total Fat; 43 g Carb; 5 mg Cholesterol; 138 mg Sodium; 4 g Fiber; 9 g Protein. Exchanges: 3 Bread/Starch; 1 Meat; 1 Fat.
PUMPKIN CHEESECAKE WITH 12 (2-1/2-inch square) graham crackers Evenly arrange graham crackers in a 9 x 13-inch cake pan. In a large bowl, stir cream cheese with a spoon until soft. Add dry instant pudding mix, pumpkin, and pumpkin pie spice. Mix well, using a wire whisk. Fold in 1/2 cup Cool Whip®Lite. Carefully spread pumpkin mixture over graham crackers. Refrigerate. Meanwhile, in a medium saucepan, combine dry cook-and-serve pudding mix, cranberry juice cocktail, water, and cranberries. Cook over medium heat, stirring constantly, until mixture thickens and cranberries become soft. Place saucepan on a wire rack and allow to cool 20 minutes. Evenly spoon cooled cranberry mixture over pumpkin layer. Refrigerate at least 2 hours before serving. Cut into 12 servings. When serving, top each piece with 1 Tablespoon remaining Cool Whip®Lite. Makes 12 Servings. Sodium Alert! This recipe is NOT suitable for those on low salt meal plans. Per Serving: 109 Cal; 1 g Total Fat; 19 g Carb; 428 mg Sodium; 6 g Protein; 2 g Dietary Fiber. Exchanges 1 Starch; 1/2 Meat.
AMBER ANGEL
BARS 1 (16 oz) package one-step angel food cake
mix Preheat oven to 350°F. Combine the two ingredients, mixing well, and pour batter into an ungreased 10-1/2-inch x 15-inch jello roll pan. Bake for 20 to 25 minutes. Cool and cut into 24 squares. Cover loosely with waxed paper for storage. Makes 24 Bars. Per Bar: 100 Cal; 00 g Total Fat; 24 g Carb; 00 mg Cholesterol; 135 mg Sodium. Exchanges: 2 Bread/Starch.
PUMPKIN
SPLENDOR 3/4 cup golden raisins, chopped Put raisins, apricots,sugar and water in a medium saucepan and simmer 10 to 12 minutes, stirring occasionally. Add the pumpkin and mix thoroughly. Makes 3 Cups. Per (1 Tbsp) Serving:48 Cal; 0gm Fat; 7gm Carb; 0mg Cholesterol; 1 mg Sodium. Exchanges: 1/2 Fruit.
|
