Editor’s note
The following abstract describes a publication that is available as a downloadable PDF.

Sarah Wood
Assistant Extension Professor, Department of Health Sciences

Easy-to-prepare recipes using pumpkin as the main ingredient are displayed in this four-page flier. Additional cooking and preparation tips, measurement conversions, safety measures and cooking terms are also included.

Topics

• Canned food
• Food pantry
• SNAP
• Pumpkin
• Recipes
• Healthy eating
• Food preparation
• Cooking tips

Recipes

• Pumpkin Muffins
• White Bean Pumpkin Chili
• Roasted Pumpkin Seeds
• Ramen Haystacks

Pages

• 4

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Pumpkin Muffins

Yield: 4 Servings

Ingredients

• 1 package (18.25 ounces) spice cake mix
• 1 can (15 ounces) pumpkin

Directions

1. Wash hands and surfaces.
2. Preheat the oven to 350 degrees F. Grease a 12-cup muffin pan or line with paper baking cups.
3. In a large bowl, mix ingredients until smooth. Spoon equal amounts of batter into the prepared muffin cups.
4. Bake for 25 minutes, or until a toothpick inserted in muffin’s center comes out clean.

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White Bean Pumpkin Chili

Yield: 4 Servings

Ingredients

• 1 pound lean ground beef or turkey
• 1 can (15 ounces) white beans, drained and rinsed
• 2 teaspoons onion powder
• 1 can (15 ounces) pumpkin, plain
• 1 can (14.5 ounces) chicken or vegetable broth
• 1/2 teaspoon thyme or tarragon (optional, to taste)
• 1 cup water (or to desired thickness)
• Salt and pepper (optional, to taste)

Directions

1. Wash hands and surfaces.
2. Brown ground beef in a skillet over medium high heat until done. Drain.
3. In a soup pot, mix beef, beans, pumpkin, broth and spices. Add water if too thick.
4. Cover and cook over low heat for about 15 to 20 minutes until warmed through.
5. Enjoy! Refrigerate leftovers immediately.

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Roasted Pumpkin Seeds

Yield: varies

Ingredients

• Pumpkin seeds
• Butter
• Seasonings such as garlic powder, onion powder or Parmesan cheese (optional)

Directions

1. Wash hands and surfaces.
2. Preheat oven to 375 degrees F.
3. Wash the seeds and spread them on a cookie sheet.
4. Roast the seeds until dry, typically about 20 minutes.
5. Dot the seeds with butter or margarine and heat for 5 to 10 more minutes at 400 degrees F, stirring the seeds often.
6. For extra flavor, sprinkle the roasted pumpkin seeds with garlic powder, onion powder or Parmesan cheese. Store in a covered container.

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Ramen Haystacks

Yield: 24 Servings

Ingredients

• 1 can (15 ounce) pumpkin puree
• 1 cup packed brown sugar
• 2 eggs
• 1/2 cup vegetable oil
• 1 1/2 cups flour
• 1 1/4 cups whole-wheat flour
• 1 tablespoon baking powder
• 2 teaspoons cinnamon
• 1 teaspoon nutmeg
• 1/2 teaspoon salt
• 1/4 teaspoon ground ginger
• 1 cup raisins
• 1 cup chopped nuts of your choice (optional)

Directions

1. Wash hands and surfaces.
2. Preheat oven to 400 degrees F.
3. In a large bowl, stir together pumpkin, brown sugar, eggs and oil. Mix until smooth.
4. In another bowl, stir together the flours, baking powder, cinnamon, nutmeg, ginger and salt. Add to the pumpkin mixture and mix well.
5. Stir in raisins and nuts.
6. Drop the dough by a tablespoon onto a greased baking sheet, 1 inch apart.
7. Bake 10 to 12 minutes until tops are dry and begin to brown.

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