Turkey Pumpkin Chili

Beans & Grains, Dairy Free, Egg Free, Fall, Freezer Friendly, MAIN DISHES, One pot/dish, Poultry, Recipes, Soups & Stews, Winter
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Pumpkin isn’t only for sweet recipes. Try switching things up and use pumpkin in a savory cooking application. Start with this Turkey Pumpkin Chili! 

Turkey Pumpkin Chili with a piece of cornbread in a white bowl

How is October already coming to an end? Fall is a busy time for me with conferences and a lot of work travel. Also during this time of year, I’m sure your Pinterest boards are being saturated with pumpkin everything! I am would say I am a self-proclaimed pumpkin lover, but my RD friend Maggie I would nominate as the president of the pumpkin lover’s club. She just came out with a pumpkin cookbook featuring 50 creative pumpkin flavored, shaped, & spiced recipes.

Turkey Pumpkin Chili with piece of cornbread in a white bowl

Did You Know?

A few years back I was at a conference and an RD from Nestle was there speaking about Libby’s canned pumpkin. That brand is a staple across supermarkets nationally. I’m sure many of you, like myself, stock up on Libby’s canned pumpkin this time of year. I was fascinated to learn they exclusively use Dickinson pumpkins, which are a special strain of pumpkins.

Why Dickinson Pumpkins?

Libby’s acquired the rights to the “Libby’s Select Dickinson” pumpkin in 1929 from the Dickinson family who brought it in the early 1800s from Kentucky. If you ever Google “Dickinson pumpkin” images that appear look like a pale, slightly misshapen butternut squash, not the jack-o-lantern pumpkin you may be thinking of. When Dickinson pumpkins are grown and cultivated just right, they yield a sweet, bright orange flesh that’s amazing in dishes from pies to pasta, and a healthier ingredient to swap into some of your favorite recipes.

Do you use pumpkin in savory recipes? Try this Turkey Pumpkin Chili recipe
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Confession: One year I was a little too pumpkin obsessed. I ate it in my oats for breakfast, stirred it in my yogurt, made smoothies, breads, soups every. single. day. I had a tad too much beta-carotene and my palms started turning orange. Lesson learned.

While pumpkin is used in sweet applications the majority of the time, pumpkin works well with savory applications. This chili is perfect for someone who isn’t too crazy about super spicy chili. It’s a mellow flavor with a hint of sweet. I feel like chili isn’t complete without a slice of cornbread. I always crumble up the cornbread right into the chili.

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white bowl with turkey pumpkin chili with a piece of cornbread

Turkey Pumpkin Chili

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 6
  • Category: chili
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Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 lb. ground turkey breast
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon cayenne pepper
  • 1 (28 oz) can no salt added diced tomatoes
  • 1 (15 oz) can pumpkin puree (not pie filling)
  • 2 cups low sodium chicken stock
  • 1 (15 oz) can black beans, drained & rinsed
  • 1 (15 oz) can red kidney beans, drained & rinsed
  • pinch of salt and pepper

Instructions

  1. Heat oil in a large pot over medium heat. Add the onion and garlic. Cook until tender, about 5 minutes. Add the turkey, and cook until browned, stirring occasionally.
  2. Stir in the chili powder, cumin, oregano, cinnamon, and cayenne pepper, and cook for 1-2 minutes.
  3. Add in the diced tomatoes, pumpkin, chicken stock and beans, and stir to combine.
  4. Bring the chili to a boil, then reduce the heat and simmer, uncovered, for 20 minutes.
  5. Serve with cornbread.

Notes

This chili freezes well. Make a large batch and freeze half for another time.

Keywords: chili, pumpkin, turkey,

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Frozen (Single Serving) Pumpkin Steel Cut Oatmeal

Pumpkin Cheesecake Mousse

Dietary, Fall, Holiday, MAIN DISHES, Nut Free, Recipes, Seasonal
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Looking for that perfectly portioned dessert? This no-bake Pumpkin Cheesecake Mousse tastes rich and indulgent with a healthy twist. [No Bake] Pumpkin Cheesecake Mousse via RDelicious Kitchen @RD_KitchenDid you know yesterday was National Pumpkin Day? October 26th is when all the pumpkin-obsessed individuals rejoice! Sorry, my recipe is belated. I was busy creating and enjoying this delicious, rich, and creamy No Bake Pumpkin Cheesecake Mousse. [No Bake] Pumpkin Cheesecake Mousse via RDelicious Kitchen @RD_KitchenThese mini desserts will be great to serve at a gathering or an upcoming holiday party. It’s that perfectly portioned treat and I bet no one will ever guess there is tofu in this dessert.

Looking for that perfectly portioned dessert? Grab a spoon and dig into this no-bake pumpkin cheesecake mousse!

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Yes, tofu. Silken tofu can be used to replace eggs or dairy to create a lighter dessert. Just be sure to grab silken tofu. Making regular tofu entails pressing the soy curds and separating them from the whey. For silken tofu, there is no separation or pressure exerted, and it’s often solidified right in the container. Silken tofu has a pudding-like quality. It’s very light in texture with a wonderful, creamy, rich and consistency.
[No Bake] Pumpkin Cheesecake Mousse via RDelicious Kitchen @RD_KitchenWhen my recipe tester (aka. my boyfriend) ate 3 of these in one day, I knew this recipe was a winner. I have a feeling this recipe is going to be requested much more often now.
[No Bake] Pumpkin Cheesecake Mousse via RDelicious Kitchen @RD_Kitchen

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pumpkin cheesecake in mini mason jars

Pumpkin Cheesecake Mousse

  • Author: Chef Julie Harrington, RD
  • Prep Time: 2 hours
  • Total Time: 2 hours
  • Yield: 8
  • Category: dessert
  • Method: no-bake
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Description

Looking for that perfectly portioned dessert? This no-bake Pumpkin Cheesecake Mousse tastes rich and indulgent with a healthy twist.

Ingredients

Scale
  • 6 honey graham crackers
  • 4 oz. + 1 tablespoon vanilla Greek yogurt
  • 1 cup pumpkin puree
  • 4 oz. cream cheese
  • 2 tablespoons sugar
  • 2 tablespoons maple syrup
  • 1/2 cup silken tofu
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon vanilla extract
  • (optional) whipped topping

Instructions

  1. Coarsely crush graham crackers with a food processor. (Or in a large ziplock bag with a rolling pin). Mix in 1 tablespoon Greek yogurt until well combined. Distribute graham cracker crumbs evenly into 8 small mason jars.
  2. In a food processor or blender, combine 4 oz. Greek yogurt, pumpkin puree, cream cheese, sugar, maple syrup, tofu, pumpkin pie spice, and vanilla extract. Blend until smooth.
  3. Spoon pumpkin cheesecake mousse mixture into each jar over the graham cracker crust. Top with a dollop of whipped topping and a sprinkle of cinnamon, if desired. Cover and refrigerate pumpkin cheesecake mousse until ready to serve.

Keywords: dessert, pumpkin, mousse, cheesecake

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com
Pumpkin Cheesecake Mousse via Chef Julie Harrington, RD @ChefJulie_RD #pumpkin #mousse #dessert #tofu

Pumpkin French Toast Roll Ups

Breakfast & Brunch, Dietary, Fall, Holiday, MAIN DISHES, Make ahead, PREP, Recipes, Seasonal, Vegetarian
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Simple ingredient swaps and cooking techniques can make an indulgent recipe transform into a healthy recipe, while still keeping their indulgent flavors. Start with these Pumpkin French Toast Roll Ups.
Pumpkin French Toast Roll Ups via RDelicious Kitchen @rdkitchenI hope you aren’t sick of pumpkin yet! I still have quite the stash in my pantry that I’ve been using up.
The other day I was paroozing Pinterest and so many indulgent breakfasts were popping up on my feed. I’m all for a splurge kind of breakfast here or there, but they can be easily lighted up with a few twists and tricks.
Pumpkin French Toast Roll Ups via RDelicious Kitchen @rdkitchenLately, at work that is exactly what I’ve been doing. Clients have been submitting their favorite holiday recipes and I’ve been making healthy suggestions of how to lighten them up.
One recipe I was recently asked to lighten up was a full on dessert for breakfast. It was a stuffed french toast with challah bread stuffed with mascarpone cheese, vanilla frosting, pumpkin, and caramel, then coated with crushed frosted flakes. Holy sugar rush to start the day.
Pumpkin French Toast Roll Ups via RDelicious Kitchen @rdkitchenI typically just make little notes to the clients of where they could possibly make substitutions, try a different cooking method, add other ingredients, etc. but that recipe makeover inspired me to create this one.

Simple swaps can turn an indulgent recipe into a healthy recipe, just like these Pumpkin French Toast Roll Ups

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Swapping out challah for whole grains, stuffing with a lower fat, higher fiber and higher protein option for the filling, and keeping a crunch factor of walnuts on top.
I have another batch of this recipe waiting in the freezer to be baked Christmas morning!

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pumpkin french toast roll up on a plate drizzled with syrup

Pumpkin French Toast Roll Ups

  • Author: Julie @ RDelicious Kitchen
  • Yield: 6
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Ingredients

Scale
  • 1 loaf (about 12 slices) whole wheat bread
  • 1/2 cup whipped cottage cheese (see note)
  • 1/3 cup pure pumpkin puree
  • 1 1/2 tbsp cinnamon, divided
  • 1 tsp nutmeg
  • 3 eggs
  • (optional toppings) chopped walnuts, syrup

Instructions

  1. Preheat the oven to 350 degrees F. Spray an 8×8 baking pan with cooking spray and set aside until ready to use.
  2. In a small bowl, combine the cottage cheese, pumpkin, 1 tbsp cinnamon, and nutmeg, set aside.
  3. In a small bowl, whisk the eggs together, set aside.
  4. Remove the crust from the slices of bread. Working one at a time, use a rolling pin to flatten bread to about 1/4-inch thickness. Spread a thin layer of the cottage cheese and pumpkin mixture on the piece of the bread, leaving a little room at the edges. Carefully, roll up the bread (not too tight, or the filling will come out.). Repeat with the remaining slices of bread.
  5. Dip french toast roll ups into the egg mixture and line at the bottom of the baking pan. Sprinkle with remaining 1/2 tbsp of cinnamon.
  6. Bake in the oven for 12-14 minutes, until french toast roll ups are golden brown.
  7. Top with maple syrup and chopped walnuts, if using.

Notes

*Don’t have whipped cottage cheese? Simple put small/large curd cottage cheese in a food processor or blender.
*A simple swap for whipped cottage cheese could be ricotta cheese.

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Greek Yogurt Pumpkin Pie Bars

Dessert, Fall, Holiday, Make ahead, Recipes, Seasonal
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I have a cooking classes coming up this week at work with the theme of lightened up Thanksgiving desserts. I’ve been playing around with the recipe idea all weekend after posting my Supermarket RD’s Pick of pumpkin puree.
Greek yogurt pumpkin pie bars 1
Pumpkin pie is my ultimate favorite dessert on Thanksgiving and I make sure I always save room for it. Of course, there’s not too much room after a delicious Thanksgiving day meal, so I always found it so annoying when I would try to cut myself a sliver of pie and end up making a mess trying to get that perfect little piece.
Greek yogurt pumpkin pie bars 2
This recipe I decided to skip the pie plate and use a sheet cake pan to easily cut into little squares to get that perfect little slice.
Greek yogurt pumpkin pie bars 3
While this recipe is still a dessert, it is lightened up by cutting back on sugar and adding Greek yogurt in place of other fats.

This was the first time I made a graham cracker crust, but using yogurt instead of butter and I am quite pleased with the results.

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Greek yogurt pumpkin pie bars on a baking sheet

Greek Yogurt Pumpkin Pie Bars

  • Author: Julie @ RDelicious Kitchen
  • Prep Time: 15 mins
  • Cook Time: 55 mins
  • Total Time: 1 hour 10 mins
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Description

Move over pumpkin pie. These pumpkin pie bars can satisfy your craving with lightened up ingredients. Plus, it’s easier for portion control by cutting them into small squares versus trying to cut a sliver of pie.

Ingredients

Scale
  • For the crust:
  • 1 cup graham crackers, crushed
  • 1 cup quick oats
  • 1 tbsp cinnamon
  • 1/4 cup light brown sugar
  • 2/3 cup Cabot low fat vanilla yogurt
  • 1/2 tsp vanilla extract
  • For the pumpkin pie filling:
  • 1 (29 oz) can pumpkin puree
  • 1 cup Cabot low fat vanilla yogurt
  • 1/4 cup evaporated skim milk
  • 1/3 cup sugar
  • 1/3 cup light brown sugar
  • 2 eggs, beaten
  • 1 heaping tbsp pumpkin pie spice

Instructions

  1. Preheat the oven to 425 degrees F.
  2. For the crust: With cooking spray, grease a 9×13 baking dish; set aside. In a food processor, combine the graham crackers and quick oats. and pulse until fine crumbs. Add the cinnamon, light brown sugar, yogurt, and vanilla extract. Press evenly in the bottom of the baking dish.
  3. For the pumpkin pie filling: In a large bowl, whisk together the pumpkin puree, yogurt, sugar, brown sugar, eggs, and pumpkin pie spice.
  4. Pour the filling over the crust evenly. Bake in the oven at 425 degrees F for 10 minutes, then turn down to 350 and bake for an additional 45 minutes. Take out of the oven and let cool completely before slicing.
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Let me tell you, I even surprised my hardest critics with this recipe. It tastes exactly like pumpkin pie!
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Pumpkin Peanut Butter Bites

Dietary, Egg Free, Gluten Free, MAIN DISHES, Make ahead, PREP, Recipes, Snacks, Vegetarian
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It’s pumpkin everything this time of year. When I saw Wild Friends create a new seasonal pumpkin spice peanut butter, I was so excited! I am a big fan of wild friends nut butters.

I’m not going to lie, I’ve been eating it straight from the jar with a spoon. I made energy bites with wild friends vanilla espresso flavor, so I created another energy bite recipe using this new nut butter!

pumpkin pb bites 1Perfect little bite size snacks for on the go easy snacking.
pumpkin pb bites 3
Play around with the ingredients to create the perfect flavor for you!
pumpkin pb bites 2

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pumpkin peanut butter bites in a bowl with checkered napkin

Pumpkin Peanut Butter Bites

  • Author: Julie @ RDelicious Kitchen
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Ingredients

Scale

Instructions

  1. Add oats, flax seed, dried cranberries and pumpkin seeds in a large bowl. Toss to combine.
  2. Put pumpkin spice peanut butter and maple syrup in a small bowl and microwave for 30 seconds or until softened.
  3. Combine the peanut butter mixture with the oat mixture until combine. The mixture will be thick. Shape into tablespoon-sized balls. Store in refrigerator.

Notes

Use certified gluten free oats to guarantee gluten free recipe.

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Healthier Pumpkin Bread

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Screen Shot 2014-10-12 at 3.46.28 PM
My favorite thing to do when I create a new recipe, is to take an original indulgent version and lightening it up with healthier ingredients. It took me 3 times to get this pumpkin bread just right. The first time I made it, it was way too dense. The second time, there was not enough flavor. Third times a charm!
IMG_4019
Some pumpkin bread recipes out there are packed with a ton of sugar, fat, and lacking whole grains. I wanted to make pumpkin bread to incorporate into a healthy breakfast or snack, not a sweet treat/dessert.
I was just browsing through the bakery aisle one day and looking at all the pumpkin bakery goods. Pumpkin bread, pumpkin muffins, pumpkin donuts, etc. It’s all about pumpkin this time of year, but some of the processed pre-packaged ones are scary! Hello trans fat.. no thank you!
When in doubt, make it yourself!
IMG_4017
When the first time I made it with all whole wheat flour giving it a very dense texture. I wanted to still keep majority of the flour whole wheat, but I did add some all purpose flour to help keep a light and fluffy texture.
The pumpkin puree and yogurt help keep the bread moist and helps cut back on the fat. With these simple swaps, helps making it a much lower fat and more wholesome recipe.

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sliced pumpkin bread

Healthier Pumpkin Bread

  • Author: Julie @ RDelicious Kitchen
  • Prep Time: 15 mins
  • Cook Time: 1 hour
  • Total Time: 1 hour 15 mins
  • Yield: 12 1x
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Ingredients

Scale
  • 2 1/2 cups whole wheat flour
  • 1 cup all-purpose flour
  • 2 tsp baking soda
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1 tbsp pumpkin pie spice
  • 1 (15 ounce) can pumpkin puree
  • 3 eggs
  • 3/4 cup sugar
  • 3/4 cup plain Greek yogurt
  • 3/4 cup water
  • 2 tsp vanilla extract

Instructions

  1. Preheat the oven to 350 degrees. Grease a loaf pan with cooking spray.
  2. In a large bowl, sift together whole wheat flour, all purpose flour, baking soda, baking powder, salt, and pumpkin pie spice.
  3. In another large bowl, whisk together the pumpkin, eggs, sugar, Greek yogurt, water, and vanilla.
  4. Add the wet ingredients to the dry ingredients and stir until combined.
  5. Bake for 1 hour. Remove from oven and let sit for an additional 15 minutes before removing from the pan.

Notes

Make sure to use pure pumpkin puree vs. pumpkin pie spice.
Baking with whole wheat flour can give a dense texture. The use of the Greek yogurt and water help keep it moist and fluffy.

Nutrition

  • Serving Size: 1 slice
  • Calories: 222
  • Sugar: 14
  • Sodium: 285
  • Fat: 1.9
  • Saturated Fat: 0.7
  • Trans Fat: 0
  • Carbohydrates: 44.5
  • Fiber: 2.1
  • Protein: 7
  • Cholesterol: 42
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In good health,
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Pumpkin Pie Chia Mousse

Breakfast & Brunch, Snacks
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Screen Shot 2014-09-28 at 7.15.24 PM
Whenever a recipe that is labeled “healthy” many assume that it won’t taste good. At work when I sample out a new recipe or a new product I always get different reactions when I label things “healthy”. Try this new “healthy (insert recipe name)” – some run over and are intrigue and some scrunch up their noses and walk away.
Let me tell you about this “healthy” recipe I made today. The ingredients and nutrition facts of this recipe scream healthy, but the flavors and richness scream dessert! If you LOVE pumpkin pie, you’re going to LOVE this recipe.
Yesterday, on instagram I posted the picture below asking “Can you guess what I’m making?”
IMG_3919A few guessed pumpkin chia pudding. Meme actually made a really funny comment that her head was racing with pumpkin thoughts. I’m turning that into a hashtag #pumpkinthoughts
Pumpkin pie chia pudding was actually my original idea but I changed it to Pumpkin Pie Chia Mousse because the cottage cheese whipped in with the rest of the ingredients created a smooth fluffy texture just like regular mousse.
IMG_3923 2
You can enjoy this as a breakfast, snack, or dessert! I sprinkled a little cinnamon granola and a few cranberries on top.
IMG_3920 2

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pumpkin pie chia pudding

Pumpkin Pie Chia Mousse

  • Author: Julie @ RDelicious Kitchen
  • Yield: 4
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Description

A healthy recipe with decadent flavors. This Pumpkin Chia Mousse is like having dessert for breakfast!

Ingredients

Scale
  • 1/4 cup chia seeds
  • 1 cup water
  • 1 cup pumpkin puree*
  • 3/4 cup cottage cheese
  • 1.5 tbsp pumpkin pie spice
  • 2 tbsp maple syrup

Instructions

  1. In a small bowl combine the chia seeds and water. Set aside for at least 20 minutes until it becomes thick. Stir occasionally to avoid clumps.
  2. Simply combine the chia seed mixture, pumpkin puree, pumpkin pie spice, and maple syrup in a blender and blend until smooth.

Notes

Make sure to use pure pumpkin puree which is simply pumpkin. Don’t be fooled and purchase pumpkin pie puree which is loaded with added sugars.

Nutrition

  • Calories: 121
  • Sugar: 8.3
  • Fat: 3.8
  • Saturated Fat: 1
  • Carbohydrates: 17.7
  • Fiber: 4.6
  • Protein: 8.1
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In Good Health,
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