Katie's Healthy Bites: Savory Pumpkin Picks

It's almost Halloween and pumpkins are everywhere you look, but they're not just for carving. Fresh pumpkin -- including the seeds -- is a great addition to many recipes. Here are two of my top savory dishes: Pumpkin and Butternut Squash Soup and Roasted Salmon with Pumpkin Seed Chimichurri.

Pumpkin & Butternut Squash Soup with Roasted Poblano & Ginger (shown above)

Makes 6 servings
• 1 tablespoons olive oil
• 4 cloves garlic, whole with peel on
• 1 medium poblano chile
• 4 pounds butternut squash, peeled and cut into 2-inch cubes
• 2 cups canned or fresh pumpkin puree (unseasoned)
• 2 shallots, sliced
• 2 tablespoons grated ginger
• 3 cups vegetable broth
• 3 cups water
• Salt and pepper, to taste
• Roasted pumpkins, optional garnish

Preheat oven to 450 F. Wrap the whole cloves of garlic in a foil pouch and drizzle with 1 teaspoon olive oil. Roast for 30 minutes or until tender.

Over an open flame, char the peppers on all sides then place them in a bowl. Cover to steam for 10 minutes. Remove skin, stem and seeds and set aside.

Heat remaining olive oil in a stock pot over high heat. Add squash, shallots, roasted garlic, pepper and ginger and cook 2 to 3 minutes. Add broth and 3 cups of water. Bring to a boil, lower heat to a simmer and cook, stirring occasionally, until squash is tender, about 20 minutes.

With an immersion blender, puree the soup in the pot. Mix in the pumpkin puree and season with salt and pepper. Garnish with roasted pumpkin seeds.

Nutrition Info:

Calories: 107; Fat: 2.8 grams; Saturated Fat: .36 grams; Protein: 3.62 grams; Cholesterol: 0 grams; Sodium: 285 milligrams; Fiber: 5.42 grams

Roasted Salmon with Pumpkin Seed Chimichurri

Serves 4
• 1 pound salmon, divided into 4 fillets
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1 cup roasted pumpkin seeds
• 2 garlic cloves, whole
• 2 cup fresh flat leaf parsley
• 1/2 cup chives
• 3 tablespoons red wine vinegar
• 1/2 teaspoon cumin
• 2 tablespoons olive oil
• 3 tablespoons water
• Salt and pepper, to taste

Preheat oven to 400 F. Place salmon fillets on a baking dish. Season the salmon with olive oil, salt and pepper. Bake the fillets uncovered for 10 to 12 minutes or until desired doneness. While salmon is cooking, add pumpkin seeds, garlic, parsley, chives, cumin and vinegar in a food processor and pulse to combine. As you run the food processor, drizzle in the oil. Season with salt and pepper, mix and serve cold with salmon.

Nutrition Info:

Calories: 224; Fat: 12.75 grams; Saturated Fat: 2.16 grams; Protein: 23.7 grams; Carbohydrate: 1.3 grams; Cholesterol: 62 milligrams; Fiber: .65 grams; Sodium: 88 milligrams

Keep Reading

Next Up

Katie’s Healthy Bites: My Smarter Snack Picks

Some people think too much snacking can lead to weight gain, but the key is nibbling on the right things in the right amounts. Here are a few of my favorite choices.

Katie's Healthy Bites: What is Matcha?

Matcha is finely ground whole green tea leaves, traditionally used in Japanese tea ceremonies. Find out how you can use this nutrient-rich form of tea.

Katie's Healthy Bites: What is Spirulina?

What is spirulina and how can you add it to your diet?

Katie's Healthy Bites: Healthier Hot Dogs

Can you eat hot dogs on a healthy diet? Here are our picks for the best brands and the most filling hot dog toppings.

Katie's Healthy Bites: Cooking for the Phillies

What you eat before you exercise is very important -- especially when you're a professional baseball player! After a season of cooking privately for several Philadelphia Phillies' players, I'm serving as the team's dietitian this season and providing healthy, delicious pregame meals. Read on for more tips about the makeup of the perfect pre-exercise meal, and get the recipe for one of the Phillies' meals.

Katie's Healthy Bites: Pantry Must-Haves

A healthy pantry is the building block for any wholesome meal. For some inspiration, I wanted to share what I keep in my pantry so I'm prepared on busy days when there's not a lot of meal-planning time.

Katie's Healthy Bites: Grilled Fruit

Katie Cavuto Boyle explains how to grill fruit and which fruits to use on your grill this summer.