If you follow me on Instagram, you've probably picked up on how excited I am for fall. The weather cools down, sporting Uggs and baggy sweaters becomes socially acceptable, and a lifetime supply of pumpkin recipes hits Pinterest— and I'm not just talking about the sweet stuff. There's a tendency to associate pumpkin solely with sugary holiday confections, but this modest squash shouldn't be limited to baking pies.
The bulbous, orange fruit offers some incredible health benefits, giving you good reason to keep it regularly stocked throughout the season. A fresh cup of this superfood provides you with a healthy dose of beta-carotene (a powerful antioxidant that your body converts into vitamin A), potassium (making it great for a post-workout snack), vitamin C, and 3 grams of fiber, all for around 50 calories and no fat!
Pumpkin eaten straight from its whole form is great, but there's no denying that buying it canned is far more convenient for cooking purposes. As it turns out, opting for canned pumpkin may actually do your body more good! According to Dr. Ann, when the pumpkin's water content is removed during the pureeing process, its nutrients become concentrated and your body is better able to absorb them. A single cup serving of canned pumpkin takes you up just 30 calories and 1 gram of fat, providing you with an additional 4 grams of fiber (bringing you up to 7 grams), nearly 20x more beta-carotene, and nearly 50% of your daily recommended vitamin K intake. The downside? You miss out on all of the seeds!
If you choose to stick with canned pumpkin, be sure to at least save the innards of your Jack o'Lanterns for toasting. Pumpkin seeds are not only full of phytosterols (which help to reduce LDL cholesterol) and L-tryptophan (which can help boost your mood), but they're also a great source of protein, manganese, essential fatty acids, zinc, and magnesium. A stupendously healthy snack and festive decoration... talk about getting a bang for your buck!
There's no need to wait for your holiday gatherings to get your fix; pumpkin can be incorporated into a slew of everyday meals and treats! For some ideas to get you inspired, check out the links provided below:
Pumpkin Pancakes
Pumpkin Pie Quinoa Breakfast Casserole
Roasted Pumpkin with Shallots
Spicy Pumpkin Chili
Pumpkin Seed-Crusted Lentil Patties
Whole-Wheat Honey Pumpkin Rolls
Pumpkin Spice Smoothie
Roasted Pumpkin and Pomegranate Salad with Pumpkin Seed Oil Vinaigrette
Crispy Tofu Sandwich with Sweet Potato-Pumpkin Spread
Roasted Pumpkin-Apple Soup
Sweet 'n Salty Roasted Pumpkin Seeds
No-Bake Pumpkin Oatmeal Cookies
Crustless Pumpkin Pie
Even though all of the pumpkin recipes out there sound pretty incredible, by no means do you need to pull out the pots and pans in order to add some to your meals! You can mix canned pumpkin into your oatmeal, smoothies, greek yogurt, or sauces (you can even make it your sauce base), use it as a dip for whole-grain crackers, spread some atop a slice of whole-wheat toast (this would be pretty great paired with a nut butter), or throw some pumpkin seeds into your salad. There are countless possibilities to take advantage of!
For additional pumpkin recipes, check out my new board on Pinterest, created exclusively for all of your pumpkin cravings! As the recipes start rolling in, I'll be pinning them away!
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