The Power of Pumpkin

Pumpkin lovers rejoice! It’s that time of year again. Time for cooler weather, leaves changing color, and pumpkin flavored EVERYTHING! From pumpkin spice lattes to pumpkin ale to pumpkin donuts, it’s hard to turn the corner without seeing the bright orange winter squash. If you’re like me, you can’t get enough pumpkin. And I’m here to encourage you to eat MORE pumpkin this fall.

While we tend to associate pumpkin only with sugary treats, pumpkin is extremely versatile and surprisingly healthy. Pumpkin itself is packed with nutrients and is very low in calories and fat. In fact, a half cup serving of canned pumpkin contains only 40 calories and less than 1 gram of fat. Pumpkin is also a great source of dietary fiber which is important for digestive health. Half a cup of canned pumpkin has 5 grams of fiber which is comparable to most beans. Pumpkin is also rich in beta-carotene, a vitamin A precursor responsible for its orange color. Vitamin A is an antioxidant that protects the body’s cells from damage and is essential for healthy eyesight. Pumpkin also contains minerals such as iron, potassium, and manganese. It’s not often you find something so delicious AND nutritious!

This year I urge you to think outside the box and incorporate pumpkin into dishes besides the traditional Thanksgiving pies. Keep canned pumpkin in your pantry and use it year-round for both sweet and savory dishes. Use the suggestions below and get creative! You can find canned pumpkin in the baking aisle of most grocery stores. Just make sure you buy the cans that say “100% pure pumpkin” and not “pumpkin pie mix” which has added sugar and spices. You can also make your own pumpkin puree like Ree Drummond, but in my opinion the convenience of the canned version is much more realistic. (Ain’t nobody got time for that!)

Simple Pumpkin Recipes

Non-Traditional Ways to Incorporate Pumpkin into Everyday Meals:

  • Stir pumpkin puree into soup, stew, or chili. The flavor won’t change dramatically, but your meal will be packed with more nutrients.
  • Use pumpkin in place of a portion of the oil in your favorite cake and muffin recipes. The overall fat content will be reduced without sacrificing moisture.

How do you incorporate pumpkin into your diet this time of year? 

Melanie Senn
Melanie grew up in Salina, KS and currently lives on the east side of Wichita with her husband of 5 years and their 1 year old son. They also have an energetic Pomeranian who is still adjusting to not being an only child. Melanie works full time as a Physician Assistant, but her background is in nutrition and she is also a Registered Dietitian. Even though she has degrees from KU, K-State, and Wichita State, she bleeds purple and cheers loudest for the K-State Wildcats. When she isn't working, she is usually making a huge mess in the kitchen trying new recipes or snuggled up on the couch with her boys.