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Nutritious Pumpkin Dishes Under 350 Calories

Toni-Ann DiSantis

Nutritious Pumpkin Dishes Under 350 Calories

More than just a front-porch decoration on Halloween, pumpkin is a nutrient-dense squash full of fiber, vitamins (namely A, C and E) and minerals. To help you incorporate more of this vegetable powerhouse into your diet.

Pumpkin Oat Pancakes


·       1 cup pumpkin puree

·       ¼ cup milk of choice

·       2 tablespoons coconut oil (or butter), melted

·       1 tablespoon lemon juice (about 1 small lemon, juiced)

·       1 teaspoon maple syrup (or honey)

·       1 teaspoon vanilla extract

·       2 eggs

·       1 cup oat flour (see notes for how to make your own oat flour out of old-fashioned oats)

·       ½ teaspoon baking soda

·       ½ teaspoon salt

·       ½ teaspoon ground cinnamon

·       ½ teaspoon ground ginger

·       ¼ teaspoon ground nutmeg

·       ¼ teaspoon ground cloves or allspice


1.         In a small mixing bowl, stir together the pumpkin puree, milk, coconut oil (or butter), lemon juice and maple syrup (or honey). Beat in the eggs. (If your coconut oil goes back to its solid state like mine did at this point, just warm the mixture for short 20 second bursts in the microwave, stirring between each, until it is melted again.)

2.         In a medium bowl, whisk together the oat flour, baking soda, salt and spices.

3.         Form a well in the center of the dry ingredients and pour in the wet ingredients. With a big spoon, stir just until the dry ingredients are thoroughly moistened. Do not overmix! Let the batter sit for 10 minutes.

4.         Heat a heavy cast iron skillet/non-stick pan over medium-low heat, or heat an electric griddle to 350 degrees Fahrenheit. Lightly oil the surface of your pan with coconut oil, butter or cooking spray. If you're using a non-stick electric griddle like mine, you might not need any oil at all.

5.         Once the surface of the pan is hot enough that a drop of water sizzles on it, pour ¼ cup of batter onto the pan. Let the pancake cook for about 3 minutes, until bubbles begin to form around the edges of the cake.

6.         Once the underside is lightly golden, flip it with a spatula and cook for another 90 seconds or so, until golden brown on both sides. You may need to adjust the heat up or down at this point.

7.         Serve the pancakes immediately or keep warm in a 200 degree Fahrenheit oven.


Pumpkin Pie Smoothie


1 cup of pumpkin puree;
1 cup yogurt or coconut milk;
½ cup apple juice or water;
1 banana;
1 tsp. pumpkin pie spice;
¼ tsp. vanilla extract;
1 cup of ice;
Pecans, crushed; (optional


In a blender or food processor, combine all the ingredients except for the pecans and blend until smooth.
Top with crushed pecans, and serve in a large glass.



Skinny Pumpkin Cheesecake Bars

·       for the crust

·       2 ½ cups (75g) brown rice cereal

·       2 tbsp (26g) Truvia

·       1 tbsp (14g) unsalted butter, melted

·       5 tbsp (75mL) nonfat milk, room temperature

·       For the filling

·       1 (8oz) block Greek yogurt cream cheese, softened

·       1 cup (240g) plain nonfat Greek yogurt

·       ¾ cup (183g) pumpkin purée

·       ¾ tsp vanilla crème stevia

·       1 large egg white, room temperature

·       1 tsp cornstarch

·       1 tsp ground cinnamon

·       ¼ tsp ground nutmeg

·       ¼ tsp ground ginger

·       1 tsp vanilla extract

1.     Preheat the oven to 300°F, and lightly coat an 8”-square baking pan with nonstick cooking spray.

2.     To prepare the crust, add the cereal to a food processor or blender, and pulse until the cereal turns into fine crumbs. Transfer to a bowl, and stir in the Truvia. Mix in the butter and milk until all of the cereal mixture is completely incorporated. Gently press the mixture into the prepared pan. Bake at 300°F for 18-21 minutes or until it feels dry to the touch. Cool completely to room temperature.

3.     To prepare the filling, beat the cream cheese and Greek yogurt in a medium bowl until smooth. Mix in the pumpkin purée and stevia. Mix in the egg white, stopping when just incorporated. Mix in the cornstarch, cinnamon, nutmeg, ginger, and vanilla until just incorporated.

4.     Spread the filling on top of the cooled crust. Bake at 300°F for 18-22 minutes or until the center barely jiggles when the pan is gently shaken. Cool completely to room temperature in the pan before covering with plastic wrap, ensuring that the plastic wrap completely touches the tops of the cheesecake bars. Chill for at least 3 hours before slicing and serving.


Pumpkin Spiced Apple Chips


3 medium Fuji apples
2 tablespoons ground cinnamon
1 tablespoon ground ginger
1 1/2 teaspoons ground nutmeg
1 1/2 teaspoons ground cloves



Preheat the oven to 200°F, and line a baking sheet with parchment paper.

Wash and core the apples (although if you prefer larger apple chips, slice the apple with its core intact and pick out the seeds as necessary). Using a mandoline, thinly slice the apples into rounds, discarding the bottom slice. Place the rounds on the baking sheet.

Mix the spices together in a small bowl or jar. Lightly sprinkle over the apples, using a small spice shaker or your fingertips. The farther away you are from the apples, the lighter and more evenly spread the dusting will be.

Bake the chips for 11/2 hours. Remove from the oven, carefully flip the chips with your fingers or a spatula, and sprinkle the new sides with spice blend. Put the chips back in the oven for another hour. When the hour is up, check on the chips. If they are about as crispy as you want them, turn the oven off and keep the chips in the oven as it cools down. This will allow them to reach maximum crunchiness.

NOTE: If you prefer softer, chewier apple chips, reduce the baking time and pull them out when they have reached your desired consistency.