The Nutritional Power of Pumpkins (and How to Use Them Beyond Pie!)
October means it’s pumpkin season! Pumpkins are often thought of as just the stars of pumpkin pie but there are so many other ways to use pumpkin in fall cooking and baking. In today’s post, we’ll break down the health benefits of pumpkin, how to use it in both sweet and savory dishes, and why pumpkin seeds are an underrated fall superfood. I’ll also share an easy pumpkin chia pudding recipe.
Why eat pumpkin?
The bright orange color of pumpkin indicates it is packed with vitamins and minerals. Some of the top nutrients that can be found in pumpkin include:
Vitamin A (beta-carotene): 1 cup of cooked pumpkin provides over 200% of you daily needs. Vitamin A supports vision, immune health, and healthy skin.
Fiber: Pumpkin helps you feel full and satisfied, keeps digestion regular, and stabilizes blood sugar levels.
Potassium: Pumpkin contains more potassium per cup than bananas, which helps to support heart health, fluid balance, and muscle recovery.
Antioxidants: The carotenoids in pumpkin help reduce inflammation and protect cells from oxidative stress.
Pumpkin is naturally low in calories, making it the perfect way to add volume and nutrients to meals without overdoing the calories.
Pumpkin seeds
Pumpkin seeds, also known as pepitas, are packed with their own nutrients, including:
Protein and healthy fats to keep you full and satisfied.
Magnesium, to help with bone health, energy production, and muscle relaxation.
Zinc, which is necessary for immune health.
Iron, to support oxygen transport and energy levels.
Fresh vs canned
Fresh and canned pumpkin are healthy choices, depending on how you use them. Fresh is best for roasting, adding to soups, or cubing into grain bowls. Canned pumpkin is perfect for baked goods like muffins, cookies, or baked oatmeal. Just be sure to look for canned varieties that say “100% pure pumpkin” not pumpkin pie filling which has added sugar.
Delicious ways to use pumpkin
Pumpkin is creamy and mildly sweet so it can be used in many different ways. Here are some simple ways to enjoy pumpkin this fall:
Overnight oats: Stir pumpkin puree into oats with cinnamon, nutmeg, and maple syrup.
Smoothie: Blend pumpkin puree with banana, milk, protein powder, and cinnamon.
Soup: Pair roasted pumpkin with garlic, onion, and a splash of coconut milk.
Pasta sauce: Add pumpkin puree to marinara.
Hummus: Blend chickpeas, pumpkin puree, tahini, and lemon juice.
Pumpkin Chia Pudding
Ingredients
- 1/2 cup pumpkin puree
- 1 cup milk of choice
- 3 tbsp chia seeds
- 1-2 tbsp maple syrup (optional)
- 1/2 tsp cinnamon
- Pinch of nutmeg and cloves (optional)
Instructions
- Stir all ingredients together in a jar or bowl.
- Refrigerate overnight or at least 4 hours until thickened.
- Top with pumpkin seeds or a sprinkle of granola before serving.
Pumpkins are a versatile, affordable, and nutrient-rich superfood. Whether you’re cooking with fresh pumpkin, stirring canned pumpkin puree into recipes, or snacking on roasted pumpkin seeds, you’ll be fueling your body with fiber, vitamins, and minerals to support health all season long. So this October, enjoy the nutritional power of pumpkins, in more ways than just pie!
