With the arrival of autumn, the vibrant hues of changing leaves signal the start of pumpkin season. Beyond its status as a seasonal flavor, pumpkin is a nutritional powerhouse that can enhance your overall wellness as the temperatures drop. The best part? Pumpkin is incredibly versatile, making it easy to incorporate into a wide range of dishes and desserts.
Read on to discover the health benefits of pumpkin and explore five delicious and healthy pumpkin recipes to try this fall.
Pumpkin Health Benefits
From its flesh to its seeds, pumpkin offers a myriad of health benefits due to its nutrient-rich composition.
While the specific nutrient content of pumpkins can vary, they are generally rich in protein, vitamins, minerals, antioxidants, and beneficial compounds like carotenoids and tocopherols. Some of the top health benefits of pumpkin include:
- Gut Health and Digestion: Pumpkin peel contains AIPs, a complex carbohydrate that supports gut-friendly bacteria and provides fiber for digestive regularity.
- Blood Sugar Balance: Pumpkin powder has shown potential in improving insulin sensitivity, aiding in the prevention of excess sugar accumulation in the bloodstream.
- Neuroprotective Properties: The antioxidants found in pumpkin seed oil may help counteract the harmful effects of aflatoxins, a carcinogenic toxin, on the brain.
Now that you understand the health benefits of pumpkin, let’s explore ways to incorporate this nutritious ingredient into your autumn meals.
5 Pumpkin Recipes To Try This Fall
These dietitian-approved pumpkin recipes bring the essence of fall flavors to your table while prioritizing health and nutrition. Simple to prepare and bursting with seasonal goodness, these recipes allow you to enjoy comforting dishes without compromising on your well-being.
Pumpkin Lentil Soup
Ingredients:
- 1 cup red lentils
- 1½ cups pumpkin puree (canned or homemade)
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1 tbsp olive oil
- 1 tsp ground cumin
- ½ tsp turmeric
- 4 cups vegetable broth
- Salt and pepper to taste
Optional: Fresh parsley for garnish, a squeeze of lemon for added freshness
Instructions:
- In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, sauté until soft and fragrant.
- Add cumin and turmeric, stirring for 1 minute until fragrant.
- Stir in pumpkin puree and cook for 2 minutes.
- Add red lentils and vegetable broth. Bring to a boil, then simmer for 20-25 minutes until lentils are tender.
- Season with salt and pepper. For a smoother consistency, blend the soup using an immersion blender or traditional blender.
- Serve warm with fresh parsley and a squeeze of lemon, if desired.
Pumpkin Seed Granola
Ingredients:
- 2 cups rolled oats
- ½ cup pumpkin seeds
- ¼ cup shredded coconut (optional)
- 2 tbsp chia seeds
- 1 tsp cinnamon
- ¼ cup honey or maple syrup
- 2 tbsp coconut oil, melted
- 1 tsp vanilla extract
- Pinch of salt
Instructions:
- Preheat the oven to 300°F (150°C) and line a baking sheet with parchment paper.
- In a large bowl, combine oats, pumpkin seeds, chia seeds, shredded coconut, cinnamon, and salt.
- In a saucepan, gently heat honey (or maple syrup), coconut oil, and vanilla extract until combined.
- Pour the wet ingredients over the dry mixture and stir until evenly coated.
- Spread the mixture on the baking sheet and bake for 20-25 minutes, stirring halfway through until golden brown.
- Allow the granola to cool completely before storing in an airtight container for up to 2 weeks.
Pumpkin Seed Crusted Salmon
Ingredients:
- 4 salmon fillets
- ½ cup pumpkin seeds, finely chopped or ground
- 1 tbsp fresh thyme or rosemary, chopped
- 1 garlic clove, minced
- 2 tbsp Dijon mustard
- 1 tbsp olive oil
- Salt and pepper to taste
- Lemon wedges for serving
Instructions:
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a bowl, mix pumpkin seeds, garlic, fresh herbs, salt, and pepper.
- Rub each salmon fillet with Dijon mustard, then press the pumpkin seed mixture onto the top.
- Drizzle with olive oil and bake for 12-15 minutes until cooked through and golden.
- Serve with lemon wedges and roasted veggies.
Pumpkin Protein Pancakes
Ingredients:
- 1 cup oat flour (or blended oats)
- ½ cup pumpkin puree
- 2 eggs
- ½ cup almond milk
- 1 scoop vanilla protein powder
- 1 tsp baking powder
- 1 tsp cinnamon
- ¼ tsp nutmeg
- Pinch of salt
- 1 tsp vanilla extract
Optional: Pumpkin seeds for topping, maple syrup for serving
Instructions:
- In a bowl, whisk oat flour, baking powder, cinnamon, nutmeg, and salt.
- In another bowl, mix pumpkin puree, eggs, almond milk, and vanilla extract.
- Combine wet and dry ingredients, stirring until mixed. Let the batter rest for 5 minutes.
- Heat a non-stick pan, pour batter for pancakes, cook until golden.
- Top with pumpkin seeds and maple syrup, if desired.
Pumpkin Spice Energy Balls
Ingredients:
- 1 cup rolled oats
- ½ cup pumpkin puree
- ¼ cup almond butter
- 2 tbsp pumpkin powder
- 1 tbsp each of chia seeds and flax seeds
- 1 tbsp honey or maple syrup
- 1 tsp pumpkin spice blend
- ½ tsp vanilla extract
Optional: Mini chocolate chips or dried cranberries
Instructions:
- Combine all ingredients in a bowl until well mixed.
- Form mixture into bite-sized balls.
- Chill in the refrigerator for 30 minutes to set.
- Store in an airtight container in the fridge or freezer.
Conclusion
Pumpkin is not only a delicious seasonal ingredient but also a nutritional powerhouse that can enhance your well-being. By incorporating pumpkin into your fall dishes, you can enjoy both the comforting flavors of autumn and the health benefits it offers. These healthy pumpkin recipes provide a perfect way to elevate your fall menu with a nutritious touch.