Welcome to Heart Healthy Recipes' Newsletter

Pumpkins are the featured heart-healthy food for this month’s newsletter and are usually in-season from mid-September through November. Also, we are featuring some of the health benefits provided by pumpkins, along with several recipes to help incorporate into a heart-healthy diet.

Health Benefits of Pumpkins

In addition, pumpkins are a great choice for weight-loss by being a food low in sodium, fats, and cholesterol. Pumpkins are also a good source of fiber, which may help remove cholesterol from the body, regulate blood sugar, and help to give the full feeling longer.

Pumpkin Chili

Recipe Ingredients:

1 medium onion, minced

3 garlic cloves, minced

1 medium red bell pepper, diced

2 teaspoons chili powder

1 teaspoon cumin

2 teaspoons sea salt

14 oz. can of pumpkin

28 oz. can of tomatoes, crushed

15 oz. can kidney beans

15 oz. can black beans

15 oz. can chickpeas

1 small butternut squash, cut into cubes

2 cups water

2 cups corn, fresh or frozen

chives or green onions (optional)

Recipe Instructions:

Add pumpkin, tomatoes, kidney beans, black beans, chickpeas, butternut squash, and water. Stir. Cover the pot and bring it to a boil for a minute. Then reduce heat and allow to simmer for 30 minutes, or until the butternut squash is tender. Add the corn to the pot and let it cook for another 5 minutes.

Serve the chili with green onions or minced chives, if desired.

Makes 6 servings.

Pumpkin Soup

Recipe Ingredients:

1 small onion, diced

2 carrots, diced

1 celery, sliced

1 garlic clove, minced

1 teaspoon ginger, minced

½ teaspoon coriander

¼ teaspoon black pepper

½ teaspoon sea salt (optional)

3-3½ lbs. pumpkin, peeled and seeds removed

4 cups vegetable broth

pumpkin seeds, for garnish (optional)

Recipe Instructions:

Add pumpkin along with the vegetable broth and bring to a boil for approximately a minute. Stir and reduce heat to medium-low. Cover pot and allow to simmer for approximately 30 minutes or until the pumpkin and carrots are tender. Stirring occasionally.

Remove soup pot from heat. Next, place an immersion blender directly in soup pot and blend soup to desired, smooth texture.

Garnish with pumpkin seeds, if desired.

Makes 4 servings.

Pumpkin Spice Pancakes

Recipe Ingredients:

3 tablespoons coconut flour 

3 tablespoons arrowroot powder

2 teaspoons baking powder

½ teaspoon sea salt (optional)

2 teaspoons cinnamon

¼ teaspoon ground ginger

¼ teaspoon ground cloves

½ cup pumpkin purée

¼ cup extra virgin olive oil

2 tablespoons apple cider vinegar

2 teaspoons vanilla

1½ cups almond milk, unsweetened

½ cup honey or maple syrup, warmed

Recipe Instructions:

In a medium bowl add the pumpkin purée along with olive oil, vinegar, vanilla, and the plant-based milk. Whisk the liquid ingredients thoroughly together. Next, gently add the natural sweetener of warmed honey or maple syrup.

Add the liquid ingredients to the large bowl of dry ingredients. Blend mixture thoroughly. Cover with plate, allowing pancake mixture to “rest” for at least 5 minutes before cooking.

Heat a pan or pancake grill to low heat, adding approximately 1 tablespoon of olive or grapeseed oil to the pan. Using a ¼ cup measuring cup filled approximately half full of pancake batter and pour into the pan.

Cook for approximately 5-7 minutes on each side.

Topping Ideas: favorite fruits, walnuts, warmed maple syrup or honey

Makes 18-20 pancakes.

Pumpkin Pie Smoothie

Recipe Ingredients:

½ cup almond milk, unsweetened

1 teaspoon honey

¼ teaspoon ground cinnamon

ground nutmeg, to taste

ground ginger, to taste

1½ cups ice cubes

Recipe Instructions:

For More Pumpkin Recipes, Please Visit:

Pumpkin Pie

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