Meal Mentor
Curried Pumpkin Lentil Soup serves 2 1 small onion diced 2 garlic cloves minced 3 cups water (or veg broth) ½ cup dry red lentils uncooked 1 apple diced 1 cup pure pumpkin canned 1 tbsp mild curry powder 1 tsp ground cinnamon 1 tsp garam masala cayenne pepper (optional) 1. Line a pot with a thin layer of water. 2. Add onions and cook over med-high heat for 2 minutes. 3. Add garlic, then continue to cook until onions are translucent and all of the water has been absorbed. 4. Add water or broth, lentils and apple and bring to a boil. 5. Once boiling, cover and reduce heat to medium. 6. Continue to cook until lentils are orange and soft, about 7-15 minutes. 7. Stir in pumpkin and spices. 8. Reduce heat to low and cook another 5 minutes, stirring to incorporate all ingredients. 9. Add salt, pepper and cayenne pepper to taste. Fall Parfait 6 oz plain vegan yogurt ½ cup pure pumpkin canned ¼ cup dry rolled oats uncooked 2 tsp pure maple syrup (or agave nectar) ¼ tsp ground cinnamon 1. Alternate layers of vegan yogurt, pumpkin, rolled oats, and maple syrup. 2. Sprinkle top with ground cinnamon Per serving: 284 calories, 1.7g fat, 61.2g carbs, 6.9g fiber, 39.2g sugars, 11.1g protein Add-on: Add more oats or fruit. Prep: Make to order, or risk soggy oats. Per serving: 298 calories, 1.5g fat, 60.2 carbs, 23g fiber, 16.9g sugars, 15.2g protein Add-on: Add side salad. Pumpkin Book 1
Harvest Salad serves 2 1 recipe Spiced Chickpeas 2 cups cauliflower florets 1 cup red cabbage shredded 2 cups kale de-stem & chopped 1 carrot shredded ½ cup sugar snap peas sliced Pumpkin Vinaigrette 2 tbsp apple cider vinegar 5-6 tbsp water 1 garlic clove minced onion powder 6 tbsp pure pumpkin 1 tsp ground cinnamon ½ tsp ground nutmeg ground ginger To make Vinaigrette: Whisk all ingredients until combined. Adjust seasonings as desired. 1. Add cauliflower to a food processor and process until the texture of rice. 2. Transfer to a bowl and combine with cabbage, kale, carrots & snap peas. 3. Toss with Pumpkin Vinaigrette and top with Spiced Chickpeas. Spiced Chickpeas 15 oz can chickpeas drained & rinsed 1 tsp ground cinnamon ½ tsp ground nutmeg ½ tsp ground ginger ½ tsp allspice 1 tbsp agave nectar 1 tbsp raw sugar (optional) 1. Preheat oven to 375F. 2. Line baking sheet with parchment and set aside. 3. In a bowl, combine all of the ingredients and mix until evenly coated. 4. Using a slotted spoon, transfer chickpeas to baking sheet. 5. Bake for 25-35 minutes or until chickpeas are crispy. 6. Allow to cool before using. Per serving: 404 calories, 2.5g fat, 77.2g carb, 17.8g fiber, 21.3g sugar, 18.3g protein *adapted from Veg Life Add-on: Add a side sweet potato. Store components separately. Pumpkin Book 2
Pumpkin Chili serves 2 1 small onion diced 4 garlic cloves minced 1 tbsp chili powder 1 tsp ground cumin ½ cup veg broth ½ cup pure pumpkin canned ¼ cup diced green chilies canned 2 tbsp tomato paste 15 oz can kidney beans drained & rinsed 1. Line a skillet with a thin layer of water. 2. Sauté onions and garlic until onions are translucent, about 2-3 minutes. 3. Add chili powder and cumin, stirring to coat onions, and continue to cook until all liquid has cooked off. 4. Add broth, pumpkin, green chilies and tomato paste, stirring to combine. 5. Add beans and stir. 6. Reduce heat to low and cook until beans are warm. 7. Taste, adding salt and pepper if desired. 8. If it's too thick, thin out with water or broth. Pumpkin Chocolate Chip Muffin ½ tsp pumpkin pie spice ¼ tsp baking powder 3 tbsp flour (white whole-wheat or GF) 1 tbsp soy or almond milk 1 tbsp raw sugar 1 tbsp pure maple syrup 2 tbsp pure pumpkin canned 1 tbsp vegan chocolate chips 1. Preheat oven to 350F. 2. Mix dry ingredients together. 3. Add wet ingredients and stir to combine. 4. Bake in lined muffin cup for 15-20 mins. Per serving: 245 calories, 3.8g fat, 50.2g carbs, 2.1g fiber, 27.2g sugars, 3.7g protein Lower Fat: Omit chips; add 2 tbsp dried cranberries or raisins (1 tbsp on the side). Add-on: Add a side of rice cakes. Per serving: 262 calories, 1.5g fat, 48.4g carbs, 22.5g fiber, 6g sugars, 18g protein Add-on: Add cornbread or crackers. Pumpkin Book 3
Pumpkin Donut Holes serves 4 1¾ cups flour (white whole-wheat or GF) 2 tsp pumpkin pie spice ¼ tsp baking powder ¼ tsp salt 5 tbsp pure maple syrup 3 tbsp soy or almond milk 1 tbsp raw sugar 5 tbsp pure pumpkin canned ground cinnamon Pumpkin Enchiladas serves 4 4 sweet potatoes cooked 2 bunches kale steamed 15 oz can black beans drained & rinsed 8 corn tortillas Pumpkin Enchilada Sauce 1 cup pure pumpkin 2 cups vegetable broth ½ tsp ground cumin 3 tbsp enchilada sauce chili powder 1. Preheat oven to 325F. 2. Line baking sheet with parchment paper and set aside. 3. Whisk together dry ingredients in a bowl. 4. Make a well in the middle. 5. Add wet ingredients to dry and mix well. 6. Shape dough into small balls. 7. Place on baking sheet and repeat, spacing about 2 inches apart, until all the dough is used up. 8. Dust donuts with a light sprinkling of cinnamon. 9. Bake for 11-12 minutes, or until donuts are golden and bounce back slightly to the touch, rotating the pan from front to back halfway through baking. 10. Let sit 10 minutes before removing the donut holes to cool completely. Per serving: 280 calories, 1.3g fat, 64.4g carbs, 9.7g fiber, 20.5g sugar, 7.6g protein To make Enchilada Sauce: Combine ingredients in a blender or food processor and blend until smooth. Taste and adjust spices as desired. If too thick, add a little more broth to thin it out. 1. Mash sweet potatoes and mix with kale and beans. 2. Add potato mixture into corn tortillas, roll up and plate. 3. Smother with warmed enchilada sauce and eat! Per serving: 423 calories, 3.5g fat, 83.4g carbs, 17.1g fiber, 10.2g sugars, 18.9g protein *adapted from Delicious Knowledge Add-on: Add a side of brown rice or corn. *adapted from Blissful Basil Prep: Store components separately. Add-on: Add more maple syrup or vegan yogurt for dipping. Pumpkin Book 4
Pumpkin Falafel Pitas serves 4 1 recipe Pumpkin Falafels 4 whole-wheat pitas (or 4 GF tortillas) 2 cups lettuce shredded 1 tomato diced 1 cucumber sliced Maple Tahini Dressing ¼ cup tahini 1½ tbsp fresh lemon juice 1 tbsp low-sodium soy sauce** 1 tbsp water 1½ tsp pure maple syrup Sriracha (optional) To Make Dressing: Whisk all ingredients together. Add more water if mixture is too thick. Assembly Cut pita pockets in half. Stuff each half with 2 Pumpkin Falafels, veggies and drizzle with Maple Tahini Dressing. Per serving: 435 calories, 11.3g fat, 69.9g carbs, 13.2g fiber, 6.6g sugars, 17.1g protein *adapted from Connoisseurus Veg **Use tamari (GF) or coconut aminos (SF) Lower Fat: Sub hummus for tahini. Add-on: Add more veggies or side of grains. Prep: Store components separately. Pumpkin Falafels 1 small onion diced 3 garlic cloves 15 oz can chickpeas drained & rinsed ½ cup pure pumpkin 1½ tbsp fresh lemon juice 1 tbsp ground cumin 1 tsp ground coriander ½ tsp ground cinnamon cilantro (optional) 1. Preheat oven to 375F. 2. Line baking sheet with parchment paper. 3. Place onion, garlic and chickpeas in food processor and pulse a few times to break up everything. 4. Add remaining ingredients plus 1 tbsp water and pulse a few more times, until well combined. Be careful not to over process. 5. Spoon mixture on to baking sheet. It should make 16 small patties. 6. Bake about 35 minutes, turning once or twice to ensure even baking. 7. Remove from oven. Patties will firm up a little more as they cool. Pumpkin Book 5
Pumpkin Hummus serves 3 15 oz can chickpeas drained & rinsed 1 cup pure pumpkin canned 2 tbsp peanut butter (or almond butter) 2 tbsp pure maple syrup 1 tsp vanilla extract 2-3 tsp pumpkin pie spice (or cinnamon) 1. In a food processor, combine all ingredients and process until creamy and smooth like hummus (adding a splash of almond milk if necessary to help it achieve the right consistency). 2. Taste, adding more pumpkin, peanut butter or spice as desired. 3. Serve with apples, crackers and celery. Per serving (just dip): 285 calories, 6.9g fat, 43.1g carbs, 9g fiber, 11.9g sugars, 11.9g protein Lower Fat: Omit peanut butter. Add extra maple and spice to taste. Eat 1 banana and 1 orange on the side. Add-on: Add more crackers or veggies on the side. Pumpkin Muffins makes 12 1½ cups flour (white whole-wheat or GF) 2 tsp baking powder 1 tsp baking soda 2 tsp pumpkin pie spice 1 cup applesauce 1 cup pure pumpkin canned ¾ cup light brown sugar (may reduce) ¼ cup pure maple syrup 1. Preheat oven to 350F. 2. Mix dry ingredients plus ¼ tsp salt together. 3. Add remaining ingredients, mix until just combined. 4. Bake in lined muffin cups for 18-25 mins. Per muffin: 102 calories, 0.3g fat, 23.1g carbs, 2.6g fiber, 10g sugars, 1.8g protein Add-on: Add a side of fruit. Pumpkin Oatmeal ½ cup dry rolled oats uncooked 2 tbsp raisins ¼ cup pure pumpkin canned ¼-½ tsp pumpkin pie spice 1 tbsp pure maple syrup 1. Cook oats in ¾ cup water with raisins. Add more water if you like your oatmeal soupy. 2. Once cooked, mix with pumpkin and pumpkin pie spice. 3. Drizzle with maple syrup. Per serving: 284 calories, 3g fat, 60.7g carbs, 6.6g fiber, 25.1g sugars, 6.6g protein Add-on: Add side of fruit or more oats (and water). Prep: Make to order. Pumpkin Book 6
Pumpkin Pancakes makes 6 1 cup flour (white whole-wheat or GF) 1 tbsp baking powder ½ tsp pumpkin pie spice ¼ cup pure pumpkin canned 1 cup soy or almond milk 1 tbsp brown sugar (optional) pure maple syrup (optional, to dip) 1. Whisk flour, baking powder, pumpkin pie spice & pinch of salt in a mixing bowl. 2. Stir in pumpkin, milk and sugar. 3. Let batter rest 10 minutes. 4. Meanwhile, heat a nonstick skillet (when a drop of water fizzles, it's ready) or place parchment paper in your skillet (cut to size and shape of your skillet). 5. Pour batter into skillet ¼ cup at a time 6. Cook on one side until bubbles form, about 2 mins, then flip & cook another 2 3 minutes. Repeat with remaining batter. 7. Dip in maple syrup, if desired. Per pancake: 87 calories, 0.8g fat, 18.3g carbs, 1g sugars, 1.1g fiber, 2.4g protein Add-on: Add a side of fruit. Make ahead (if desired) and reheat. Pumpkin Pie Smoothie 1 banana frozen ¼ cup pure pumpkin canned 1 tsp pumpkin pie spice ½ cup soy or almond milk ground ginger 2 tsp pure maple syrup Prep: Per smoothie: 186 calories, 2.3g fat, 43g carbs, 5.6g fiber, 24.5g sugars, 2.6g protein Add-on: Add a side of rice cakes. Prep: Freeze banana ahead. Pumpkin Quinoa ¼ cup uncooked quinoa ¼ cup vanilla soy or almond milk ¼ cup pure pumpkin canned pumpkin pie spice 1 tbsp brown sugar or pure maple syrup 1 tbsp chopped pecans 1 tbsp dried cranberries or raisin 1. In a small saucepan, combine quinoa with ½ cup water. 2. Cover, bring to a boil and simmer until quinoa is fluffy, about 15 minutes. 3. Stir in pumpkin, milk, and pumpkin pie spice to taste (start with ¼ tsp). 4. Garnish with sugar (or a drizzle of maple), plus nuts and dried fruit. Per serving: 285 calories, 8.1g fat, 48.3g carbs, 6.1g fiber, 16.4g sugar, 7.5g protein Note: For an intense flavor, make pumpkin teas and use tea in place of water. Lower Fat: Sub 2 add'l tbsp of dried fruit for nuts. Add-on: Add a side of rice cakes. Prep: Freeze banana ahead. 1. Combine all ingredients in a blender and blend until smooth, adding more milk as necessary to achieve a smoothie consistency. 2. Taste, adding more maple if desired. Pumpkin Book 7