Australian Pumpkin Soup

Australian Pumpkin Soup
Prep Time
30 minutes
Number of Servings
Serves 6
Ingredients
  • 8 cups (2 quarts) water or vegetable stock
  • 6 cups peeled and cubed butternut squash or Japanese pumpkin
  • 1 large medium-white onion, sliced in moons
  • 1 leek, sliced thin
  • 1 Tbsp peeled and minced fresh ginger
  • 2 cloves garlic chopped
  • 1 Tbsp curry powder
  • 1 Tbsp fresh thyme leaves
  • 2 bay leaves
  • 1 package Mori-Nu Silken Lite Firm Tofu, cubed
  • [q:1/4] cup white or yellow miso
  • Chopped fresh chives or parsley
Directions
  1. Bring ingredients except tofu and miso to a boil in a large pot. Once boiling, cook over medium heat for 30 minutes. Let cool.
  2. Add tofu and miso. Puree well in the container of a blender. Pass through wire mesh strainer to remove any fiber.
  3. Garnish with chopped chives or parsley.
Nutrition Info
105 calories, 5 g protein, 23 g carbohydrates, 1 g total fat, 188 mg sodium, 0 mg cholesterol, 7 g fiber

Pumpkin Spice Smoothie

Pumpkin Spice Smoothie
Prep Time
15 minutes
Number of Servings
Serves 2
Ingredients
  • 2 cups unsweetened soymilk (or rice milk, almond milk, coconut milk or low-fat milk)
  • 1 cup canned pumpkin, preferably organic
  • 1 cup frozen banana chunks, peeled
  • [q:1/2] cup fresh apple chunks, peeled
  • 1 Tbsp pumpkin pie spice blend, OR
    • 1 tsp of ground cinnamon
    • [q:1/2] tsp nutmeg
    • [q:1/2] tsp allspice
    • [q:1/2] tsp ginger
  • 1 to 2 Tbsp honey, optional to taste (or agave nectar, barley malt or rice syrup) 
Directions
  1. Blend all the ingredients in a blender until smooth.
  2. Top with ground cinnamon.
  3. Serve immediately in tall glasses.
Nutrition Info
Made with soymilk and 1 tablespoon honey: 230 Calories, 9 g Protein, 0 mg Cholesterol, 45 g Carbohydrates, 28 g Total sugars (9 g Added sugars), 5 g Fiber, 4 g Total fat (1 g sat), 82 mg Sodium, [nut:3] Vitamin B6, [nut:2] Vitamin A, [nut:1] Vitamin B2 (riboflavin), Vitamin C, Potassium

Pumpkin Cranberry Bread

Pumpkin Cranberry Bread
Prep Time
10 minutes, plus 60 minutes cook time, plus 30 minutes cool time
Number of Servings
24 slices
Ingredients
  • [q:1 1/2] cups all-purpose flour
  • [q:1 1/2] cups whole-wheat pastry flour
  • 1 Tbsp plus 2 tsp pumpkin pie spice
  • 2 tsp baking soda
  • [q:1 1/2] tsp salt
  • [q:1 1/2] cups granulated sugar
  • 1 can (15 ounces) pumpkin puree
  • 4 large eggs
  • [q:1/2] cup vegetable oil
  • [q:1/2] cup Greek yogurt
  • [q:1/2] cup orange juice or water
  • 1 cup sweetened dried, fresh or frozen cranberries
Directions
  1. Preheat oven to 350° F. Grease and flour two 9 x 5-inch loaf pans.
  2. Combine flour, pumpkin pie spice, baking soda and salt in large bowl.
  3. Combine sugar, pumpkin, eggs, oil and juice in large mixer bowl; beat until just blended.
  4. Add pumpkin mixture to flour mixture; stir just until moistened. Fold in cranberries.
  5. Spoon batter into prepared loaf pans.
  6. Bake for 60 to 65 minutes or until wooden pick inserted in center comes out clean.
  7. Cool in pans on wire racks for 10 minutes; remove to wire racks to cool completely.
Nutrition Info
1 slice, made with orange juice and fresh cranberries: 170 Calories, 3 g Protein, 28 mg Cholesterol, 27 g Carbohydrates, 14 g Total sugars (13 g Added sugars), 1 g Fiber, 6 g Total fat (1 g sat), 172 mg Sodium, [nut:1] Vitamin A, Vitamin B1 (thiamine)

Pumpkin Bread

Pumpkin Bread
Number of Servings
Serves 16
Ingredients
  • 1 cup butter or margarine, softened
  • 3 cups sugar
  • 3 eggs
  • 3 cups all-purpose flour
  • 1 Tbsp baking powder
  • [q:1 1/2] tsp baking soda
  • [q:1 1/2] tsp ground cinnamon
  • [q:1/2] tsp ground cloves
  • [q:1/2] teaspoons ground nutmeg
  • 16 oz ([q:1 1/2] cups) canned or pureed pumpkin
Directions
  1. In a mixing bowl, cream butter and sugar together.
  2. Add eggs
  3. In a separate bowl, combine dry ingredients
  4. Stir into creamed mixture until just combined (don’t over stir!)
  5. Pour into two greased 9-inch loaf pans
  6. Bake at 350 degrees for 1 hour or until inserted knife comes out clean.
Nutrition Info
354 Calories, 5 g Protein, 60 mg Cholesterol, 58 g Carbohydrates, 38 g Total sugars (37 g Added sugars), 2 g Fiber, 12 g Total fat (7 g sat), 200 mg Sodium, [nutrition:3] Vitamin A, [nutrition:2] Phosphorus

Low-Fat, Non-Dairy Pumpkin Pie

Low-Fat, Non-Dairy Pumpkin Pie
Prep Time
20 minutes
Number of Servings
Serves 8
Ingredients
  • [q:1 1/2] pkgs Mori-Nu Silken Lite Firm Tofu or Mori-Nu Silken Extra Firm Tofu
  • 2 cups canned or cooked pumpkin
  • [q:2/3] cup honey
  • 1 tsp vanilla
  • 1 Tbsp pumpkin pie spice, or:
    • [q:1 1/2] tsp ground cinnamon
    • [q:3/4] tsp ground ginger
    • [q:1/4] tsp ground nutmeg
    • [q:1/4] tsp ground cloves
  • 1 unbaked 9 inch pastry crust
Directions
  1. Drain tofu and blend in a food processor or blender until smooth. Add remaining ingredients; blend well.
  2. Pour into unbaked pie crust. Bake in preheated 350 degree F oven for about 1 hour. Filling will be soft, but will firm as it chills. Chill and serve.
Nutrition Info
Filling: 122 calories, 4 g protein, 26 g carbohydrates, 1 g total fat, 49 mg sodium, 0 mg cholesterol, 2 g fiber
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