Fall is in the air, and everywhere you look, you’re seeing the month’s favorite star: pumpkin. This festive, colorful squash is more than just a seasonal decoration. Offering a range of nutritional benefits, pumpkins are in their prime season during October and November. Stock up at your local pumpkin patch or grocery store and try the recipes below to reap the nutritional benefits!
Top Nutritional Benefits of Pumpkins
Pumpkins are a nutrient-dense food and a great addition to a balanced, plant-focused diet. Pumpkins are high in antioxidant Vitamin A (in the form of beta-carotene and alpha-carotene), which are essential for healthy immune function, and eye and skin health. Pumpkin also supplies other carotenoid antioxidants, such as lutein and zeaxanthin, as well as Vitamins C, E and K. Pumpkin is also a good source of fiber and potassium, which can help support heart health.
Healthy Pumpkin Recipes
“Pumpkin spice” may be everywhere nowadays, but most of these foods contain very little pumpkin. Instead, the term usually refers to the blend of seasonings that are found in pumpkin pie recipes (like nutmeg, ginger, cinnamon, and allspice). To get the nutritional benefits listed above, you’ll have to consume real pumpkin. This colorful squash can be used to create traditional autumn favorites, like pumpkin soup. Pumpkin can also be used as a base ingredient in vegan pasta sauce or as the star of the show in unconventional dishes, like a pumpkin stir fry.
Of course, you can’t go wrong with adding pumpkin to desserts for those times when you want to indulge. For a sweet treat, try orange-date-pumpkin muffins or a mouthwatering frozen pumpkin mousse pie.
*A health-promoting diet focuses on a variety of nutrient-dense foods, including vegetables, fruits, whole grains, lean proteins, and healthy fats from nuts and plant oils. Limit intake of both saturated fat and added sugars to less than 10% of your daily calories, and sodium to less than 2,300 mg per day. 2,000 calories a day is used for general nutrition advice, but your calorie and other nutrient needs may vary. For dietary guidance specific to you, consult a healthcare provider.
