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!)
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.
- Suggested recipe: Turkey Pumpkin Chili via Whole Foods Market
- 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.
- Suggested recipe: Low-Fat Pumpkin Oatmeal Chocolate Chip Muffins via Ambitious Kitchen
- Start the day off right by adding pumpkin to your bowl of oatmeal.
- Suggested recipe: Single Serving Baked Pumpkin Oatmeal via Chocolate Covered Katie
- Mix pumpkin puree in your yogurt parfait.
- Suggested recipe: Pumpkin Pie Yogurt Parfait via The Art of Moseying
- Create a tasty pumpkin sauce to pour over pasta.
- Suggested recipe: Penne-Wise Pumpkin Pasta via Rachael Ray
- Use pumpkin to jazz up your smoothie.
- Suggested recipe: Pumpkin Pie Protein Smoothie via Sally’s Baking Addiction
- Incorporate pumpkin into risotto.
- Suggested recipe: Pumpkin and Goat Cheese Risotto via Giada De Laurentiis
- Make a delicious dip by adding pumpkin to hummus.
- Suggested recipe: Sunny’s Easy Roasted Garlic and Pumpkin Hummus via Sunny Anderson