Pumpkin Cranberry Oatmeal Cookies

            When I am on the go I always have healthy snacks with me.  As my husband can attest I am the first to complain when I get hungry. Having snacks on hand is key to preventing my hanger!

            One of my favorite snacks is my low calorie oatmeal cookies, I've spiced them up a bit for the season by using pumpkin puree and pumpkin spice. What makes these cookies so great is that they are portable and portion controlled. The secret ingredient in this recipe is the applesauce, which I used instead of oil to cut down the fat calories and also help moisten and bind the cookies. 

           These cookies also make for an easy breakfast, just enjoy on the go with a yogurt or a hard boiled egg and a piece of fruit!

Pumpkin Cranberry Oatmeal Cookies

Makes about 18 cookies

Ingredients

• 1 cup old fashioned oats
• 1 cup whole wheat flour
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 teaspoon pumpkin spice
• 1/2 cup pumpkin puree 
• 1/2 cup coconut sugar or brown sugar
• 1/2 cup applesauce, no added sugar
• 1/2 cup dried cranberries

Directions
1. Preheat oven to 350 degrees.
2. In a large bowl mix together oats, flour, baking powder and salt.
3. In a medium bowl mix together pumpkin, sugar and applesauce.
4. Add wet ingredients to dry ingredients and mix to combine.
5. Fold in cranberries.
6. Bake for 10-12 minutes.

Pasta with Pumpkin Goat Cheese Sauce

       Did you know October is National Pasta Month? In honor of the Pasta Fits Campaign sponsored by the National Pasta Association I want to share how pasta can fit into a well balanced, nutritious meal. Pasta is a great foundation for a healthy meal, not only is it a quick source of energy, but it can help satisfy your hunger. It also pairs well with a variety of vegetables and lean protein sources.  Another reason why pasta is a perfect grain is because it is easy to prepare and cost friendly.

       Many prefer the more "refined" white pasta because of the tender texture. But whole wheat pasta is my pasta of choice because it contains a higher amount of fiber, vitamins and minerals. When whole wheat pasta is cooked and paired well, I promise you won't be able to tell the difference!

         For my whole wheat pasta inspired dish I paired whole wheat penne with some of my favorite fall foods, pumpkin and kale, and used lean turkey sausage and goat cheese for the protein. This dish is not only packed full of fiber and protein but high in Vitamin A, K, C, and other antioxidants. 

Whole Wheat Penne with Pumpkin Goat Cheese Sauce,

Turkey Sausage and Kale

Servings: 6

Ingredients

• 1 box whole wheat penne
• 1 pound turkey sausage
• 1 Tablespoon olive oil
• 1 medium onion
• 2 garlic cloves, minced
• 1 1/2 cups low sodium chicken broth
• 1 cup pumpkin puree
• 5 oz fat-free evaporated milk
• 1/2 teaspoon rosemary
• 1/2 teaspoon sage
• salt/pepper to taste
• 2 ounces of goat cheese
• 3 cups kale, chopped

Directions:

1.  In a large sauce pan, crumble turkey sausage and brown over medium high heat. Once cooked through drain fat and remove turkey sausage from pan. Cover with aluminum foil to keep warm. 

2. Add olive oil to sauce pan. Saute onions and garlic for 5 minutes or until onions are translucent.

3. While onions are sauteing prepare whole wheat penne pasta, following directions on the box.

4. Add in chicken broth and pumpkin puree to onions. Once boiling turn down heat to medium low and add in evaporated milk, sage, rosemary, salt and pepper and mix together. Then add in goat cheese and turkey sausage and simmer for 10 minutes. 
5. Add in kale and mix to allow kale to wilt.

6. Serve pumpkin meat sauce over whole wheat penne. 

Recommended serving size ~ 1 cup sauce with 1 cup whole wheat pasta

“By posting this recipe I am entering a recipe contest sponsored by the National Pasta Association and am eligible to win prizes associated with the contest. I was not compensated for my time.”

An InLinkz Link-up

Fall Favorite: Pumpkin!

Canned and fresh pumpkin are a staple in my kitchen at this time of year.
Pumpkin not only adds great nutrition and flavor to baked goods but can be
used in many savory dishes. Pumpkin is a nutrient dense, low calorie
food. One serving (~ ½ cup) only contains 25 calories and is a great
source of Vitamin A, antioxidants, B Vitamins, and minerals copper,
potassium, phosphorus and calcium.

Add Pumpkin to:

• Soups
• Mac & Cheese
• Oatmeal
• Yogurt
• Risotto
• Ravioli
• Hummus
• Savory dips
• Baked goods (cookies, cakes, pies, muffins etc.)
• Pancakes

Check out some of my favorite pumpkin recipes!...

Creamy Pumpkin Leek Soup

Ingredients

• 1, 3 pound Sugar Pumpkin-peeled, seeded, and cut into 1-inch pieces
• 5 Tablespoons Olive Oil
• 4 Leeks (white and light green parts only), chopped
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 4 to 5 cups low sodium chicken broth
• plain greek yogurt, croutons, and paprika, for serving

Directions
1. Heat oven to 400 degrees F. On a rimmed baking sheet, toss pumpkin with 3 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon of pepper. Roast, tossing once, until tender, 20 to 25 minutes.
2. Meanwhile, heat the remaining 2 tablespoons of oil in a large saucepan over medium-high heat. Add the leeks and cook, stirring frequently, until tender, 4 to 6 minutes. Add the roasted pumpkin, 4 cups of broth and bring to a boil, reduce heat and simmer for 5 minutes.
3. In a blender, working in batches, puree the soup until smooth,adjusting the consistency with the remaining broth as necessary. Top the soup with the sour cream, or plain yogurt and croutons and sprinkle with paprika, if desired.

Pumpkin Pie Parfait

Ingredients

• 1/3 cup oatmeal
• 1/3 cup milk
• 1/3 cup canned pumpkin puree
• 6 oz.  fat-free vanilla Greek yogurt
• 1/2 apple or ½ banana
• 2 teaspoons brown sugar
• dash of Cinnamon/ Nutmeg

Directions
1. In a microwave safe bowl combine 1/3 cup oatmeal, 1/3 cup milk, 1 tsp brown sugar, and sprinkle of cinnamon and nutmeg to taste. Mix and microwave for 1 minute. Stir and set aside.
2. In a mixing bowl combine 1/3 cup pumpkin puree, 1 tsp of brown sugar and sprinkle of cinnamon.  Mix.
3. In serving cup for bowl. Use half oatmeal mixture as the bottom layer. Then layer half of the pumpkin puree mixture, then half of the greek yogurt. Sprinkle with cinnamon and ½ of the chopped apple. Repeat layers as desired.

Pumpkin Chocolate Chip Cookies

Ingredients:

• 1/2 cup (1 stick) unsalted butter
• 1/4 cup light brown sugar
• 1/2 cup granulated sugar
• 1 teaspoon vanilla extract
• 6 Tablespoons pumpkin puree
• 1 and 1/2 cups all-purpose flour
• 1/4 teaspoon salt
• 1/4 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1 and 1/2 teaspoons ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/4 teaspoon allspice
• 1/2 cup semi-sweet chocolate chips

Directions:

1. In a medium bowl, whisk the melted butter, brown sugar, and granulated sugar together until no brown sugar lumps remain. Whisk in the vanilla and pumpkin until smooth. Set aside.

2. In a large bowl, toss together the flour, salt, baking powder, baking soda, cinnamon, nutmeg, and cloves. Pour the wet ingredients into the dry ingredients and mix together with a large spoon or rubber spatula.  Fold in semi-sweet chocolate chips. They may not stick to the dough because of the melted butter, but do your best to have them evenly dispersed among the dough. Cover the dough and chill for 30 minutes, or up to 3 days. Chilling is mandatory.

3. Take the dough out of the refrigerator. Preheat the oven to 350F degrees. Line two large baking sheets with parchment paper.

4. Roll the dough into balls, about 2 Tablespoons of dough each. Slightly flatten the dough balls. Bake the cookies for 8-10 minutes. The cookies will look very soft and under baked. Keeping them in the oven for longer may dry them out.  

5. Allow the cookies to cool for at least 10 minutes on the cookie sheets before transferring to a wire rack.  The longer the cookies cool, the chewier they will be.