FestiveFa�

Recipes

Page 2

PUMPKIN CHILI

Ingredients:

1 packet Hot Meal Starter

1 cup low sodium vegetable broth

¼ cup onions, diced

1 cup pumpkin, diced

¼ cup canned tomatoes

¼ cup black beans

1 tsp olive oil

1 tsp chili powder

½ tsp cumin

1/8 tsp cinnamon

Salt and pepper, to taste

Instructions:

1. Heat oil in a skillet over medium-high heat. Add onions and cook, stirring often, until starting to brown, about 5 minutes. Reduce heat to medium, add pumpkin, tomatoes, beans, chili powder, cumin, cinnamon and pinch of salt. (make sure to constantly move the vegetables around so they don’t stick to the pan. Add 1 tbsp. of water at a time if vegetables start to stick).

2. Meanwhile, put the contents of the hot meal starter in a bowl and slowly add 1 cup of boiling low sodium vegetable broth and stir until combined.

3. Next, throw the vegetable mixture into the soup mixture. Stir to combine.

4. Enjoy.

Nutrition:

217 calories; 6g fat; 152mg sodium; 22g total carbohydrate; 7g fiber; 15g net carbohydrate; 6g sugar; 22g protein

STRAWBERRY BANANA CHILLER

Recipe uses: HOT MEAL STARTER

1

2

3

4

Page 3

PUMPKIN-APPLE SMOOTHIE

Ingredients:

1 packet Smoothie Meal Starter

1 cup unsweetened vanilla almond milk

½ medium apple, chopped

¾ cup canned pumpkin

¼ cup Greek yogurt

1 tsp MCT oil

¼ tsp pumpkin pie spice

Instructions:

1. In a blender, combine smoothie meal starter, almond milk, apple, pumpkin, yogurt, ice, and pumpkin pie spice.

2. Blend until smooth and serve!

Nutrition:

217 calories; 5g fat; 416mg sodium; 17g total carbohydrate; 6g fiber; 11g net carbohydrate; 9g sugar; 25g protein

STRAWBE

Recipe uses: SMOOTHIE MEAL STARTER

1

2

Page 4

SKINNY PUMPKIN SPICED LATTE

Ingredients:

1 packet Hot Meal Starter

1 cup unsweetened almond milk

½ cup canned pumpkin

½ cup coffee (or ¼ cup espresso)

2 tsp butter

2 tsp vanilla extract

½ tsp pumpkin pie spice

2 tbsp. whipped topping

Instructions:

1. Heat oil in a skillet over medium-high heat. Add onions and cook, stirring often, until starting to brown, about 5 minutes. Reduce heat to medium, add pumpkin, tomatoes, beans, chili powder, cumin, cinnamon and pinch of salt. (make sure to constantly move the vegetables around so they don’t stick to the pan. Add 1 tbsp. of water at a time if vegetables start to stick).

2. Meanwhile, put the contents of the hot meal starter in a bowl and slowly add 1 cup of boiling low sodium vegetable broth and stir until combined.

3. Next, throw the vegetable mixture into the soup mixture. Stir to combine.

4. Enjoy.

Nutrition:

217 calories; 6g fat; 152mg sodium; 22g total carbohydrate; 7g fiber; 15g net carbohydrate; 6g sugar; 22g protein

STRAWBERRY BANANA CHILLER

Recipe uses: HOT MEAL STARTER

1

2

3

4

Page 5

CHEESY BAKED PUMPKIN PASTA

Ingredients:

1 packet Pasta Meal Starter 2 slices bacon, chopped 1 shallot, minced 15oz canned pumpkin 1 cup spinach 3 tbsp. parmesan cheese ½ cup mozzarella cheese 1 cup low sodium chicken broth 2oz rotisserie chicken, shredded ½ tsp fresh rosemary, chopped Salt and pepper, to taste

Instructions:

1. Preheat oven to 375 degrees F.

2. Spray a 9x9-inch baking pan with oil spray.

3. In a medium saucepan over medium heat, add chopped bacon and saute until golden, about 3 to 4 minutes. Add minced shallots and cook 1 minute.

4. Add pumpkin, chicken broth, rosemary and 2 tbsp. parmesan cheese, stir and add salt and pepper, to taste; simmer about 8-10 minutes.

5. Meanwhile, bring to a boil 4 cups of slightly salted water. Dip the pasta easy-cook pouch in the water (leaving the pasta in the pouch). Cook for 9 minutes or more, according to your taste preference. Remove from the pan and drain the high-protein pasta.

6. Add the pasta and shredded chicken to the pumpkin sauce and mix well.

7. Transfer to the baking dish and spread evenly. Top with the remaining parmesan and mozzarella.

8. Cover and bake for 25 to 30 minutes, or until the mozzarella is melted and the edges are lightly brown.

9. Let it cool 5 minutes and serve!

Nutrition:

448 calories; 18g fat; 1306mg sodium; 32g total carbohydrate; 12g fiber; 20g net carbohydrate; 10g sugar; 47g protein

STRAWBERRY BANANA CHILLER

Recipe uses: PASTA MEAL STARTER

1

2

3

4

5

6

7

8

9

Page 6

Health Benefits of Pumpkin

Did you know?! Pumpkins are a member of the gourd family, along with cucumbers, honeydew melons, cantaloupe, watermelons and zucchini.

Pumpkins are rich in vitamin A, namely beta-carotene which has been shown to:

Carotenoids may help to burn belly fatMay help to lower the risk of developing macular degeneration, the leading cause of vision loss among older adults.Protective of the immune systemMay help protect against cancerFights inflammation Improves skin appearance

Spices that traditionally accompany pumpkin based recipes, namely ginger and cinnamon, also confer certain health benefits. Ginger helps to relieve pain and tummy aches, while cinnamon helps to regulate blood sugar.

1 cup canned pumpkin has about 83 calories; one cup of sweet potato has triple the calories.

Pumpkin contains more fiber than kale to help promote digestive health for weight control and prevention of constipation. It is full of iron and magnesium as well.

Pumpkin seeds, often known as pepitas, are rich in fiber, protein, heart-healthy fats and vitamin K.