A can of pumpkin puree is perhaps the most common thing on the shelf when the fall season hits and has become quite the staple. Sure at Thanksgiving, I am sure we all enjoy some canned pumpkin in a pumpkin pie, but there are so many other healthier ways to use pumpkin from a can than in a pie. Pumpkin is full of fiber and vitamin A and ready to be a staple in more meals than just dessert.
Just be sure when you are shopping for a can of pumpkin puree that the only ingredient is pumpkin and that the can is BPA-free.
For Breakfast (or dinner):
Pumpkin Rosemary Oatmeal
Serves 2. Gluten-free and Dairy-free. Vegan.
- 1.5 cups of oat milk
- 1 tsp finely chopped fresh rosemary leaves
- 1 cup canned pumpkin puree
- 1 cup of gluten-free rolled oats
- a generous pinch of fine-grain sea salt
Combine all of the ingredients into a medium saucepan over medium-high heat. Cook until it starts to simmer and then reduce heat to low and simmer some more until the oats are thickened and begin to soften.
Looking for a cold breakfast option? Try our Pumpkin Smoothie.
Pumpkin Bean Soup
Serves 2. Gluten-free. Dairy-free. Vegetarian.
- 1 medium organic yellow onion
- 2 TBS tomato paste
- generous pinch of fine-grain sea salt
- 1 (15-ounce) can of organic pumpkin puree
- 1 cup low sodium vegetable stock
- 1 (15-ounce) can of organic black beans
Chop up the onion and begin to sauté it in a medium-size pot over medium-high heat with a drizzle of oil in a medium saucepan. When the onion turns brown at the edges, add in the tomato paste and salt. Cook until the paste starts to brown. (Yes, you do want it to start to brown, don’t stop beforehand). Then add in the pumpkin and vegetable stock until it starts to simmer. As soon as it simmers, add the beans and cook until they are warm.
Serves 4. Gluten-free. Dairy-free. Vegan.
- 1 TBS coconut oil
- 1 onion, chopped
- 1 bell pepper, chopped
- 1 can of full-fat coconut milk
- 1 cup pumpkin puree
- 1 cup water
- 1 TBS curry powder
- 1 tsp ground cinnamon
- 2 generous pinches of salt, plus more to taste
- 1 bag cauliflower rice
- 1 medium sweet potato, chopped into 1-inch chunks
Start sauteing the onion and pepper by melt the coconut oil in a large saucepan over medium heat for about 7-9 minutes. Next add in the coconut milk, pumpkin puree, water, curry, cinnamon, and salt, and stir well to combine. Add in sweet potato and stir well to coat. Bring the sauce to a simmer, then cover and allow to cook until fork-tender, about 15 to 20 minutes. Serve hot over steamed cauliflower rice.
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