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

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