As the leaves change colors, it can only mean one thing – pumpkin season is here! Beyond being a seasonal flavor, pumpkin is a nutritional powerhouse that can help level up your wellness game during the colder months. The best part? It’s versatile. Pumpkin makes for an easy and tasty add-on to your favorite meals and desserts.
Keep reading to learn more about the health benefits of pumpkin and try these 5 healthy pumpkin recipes.
Pumpkin Health Benefits
From its flesh to its seeds, this fruit is able to impact your health in a variety of positive ways.
Although nutrient composition can vary depending on their origin and environment, most pumpkins pack protein, vitamins, minerals, antioxidants, and beneficial compounds like carotenoids and tocopherols. Moreover, a few of the top health benefits of pumpkin include:
- Gut health and digestion: pumpkin peel contains AIPs, a complex carb that helps feed gut-friendly bacteria and fiber for regularity.
- Blood sugar balance: pumpkin powder has the potential to help boost insulin sensitivity, helping to prevent excess sugar from building up in the bloodstream.
- Neuroprotective: the antioxidants in pumpkin seed oil are reported to help counter the harmful effects of aflatoxins, a carcinogenic toxin, on the brain.
Now that you are versed in the health benefits of pumpkin, it’s time to look at ways to incorporate this ingredient into your Fall menu.
5 Pumpkin Recipes To Try This Fall
These dietitian-approved pumpkin recipes bring the seasonal flavors of autumn into your meals while staying nutritious. They’re simple to make and perfect for enjoying comforting dishes without compromising on health!
Here are some delicious, simple, and healthy pumpkin recipes to try this season.
Pumpkin Lentil Soup
What You’ll Need:
- 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
How To Prepare:
- In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, and sauté until soft and fragrant, about 3-4 minutes.
- Add the cumin and turmeric, stirring for 1 minute until spices become aromatic.
- Stir in the pumpkin puree and cook for another 2 minutes.
- Add the red lentils and vegetable broth. Bring to a boil, then reduce heat and let it simmer for 20-25 minutes, until lentils are soft.
- Season with salt and pepper. For a smoother texture, blend the soup using an immersion blender or carefully transfer it to a blender in batches.
- Serve warm with fresh parsley and a squeeze of lemon, if desired.
Pumpkin Seed Granola
What You’ll Need:
- 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
How To Prepare:
- Preheat the oven to 300°F (150°C) and line a baking sheet with parchment paper.
- In a large bowl, mix the oats, pumpkin seeds, chia seeds, shredded coconut, cinnamon, and salt.
- In a small saucepan, gently heat the honey (or maple syrup), coconut oil, and vanilla extract until combined.
- Pour the wet ingredients over the dry mixture and stir until everything is evenly coated.
- Spread the mixture in an even layer on the baking sheet and bake for 20-25 minutes, stirring halfway through until golden brown.
- Let the granola cool completely, then store in an airtight container for up to 2 weeks.
Pumpkin Seed Crusted Salmon
What You’ll Need:
- 4 salmon filets
- 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
How To Prepare:
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a small bowl, mix the pumpkin seeds, garlic, fresh herbs, salt, and pepper.
- Rub each salmon filet with Dijon mustard, then press the pumpkin seed mixture onto the top of each filet.
- Drizzle with a little olive oil and bake for 12-15 minutes until the salmon is cooked through and the crust is golden and crunchy.
- Serve with lemon wedges and your favorite roasted veggies.
Pumpkin Protein Pancakes
What You’ll Need:
- 1 cup oat flour (or blend oats into a fine flour)
- ½ cup pumpkin puree
- 2 eggs
- ½ cup almond milk (or milk of choice)
- 1 scoop of HUM’s Core Strength 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
How To Prepare:
- In a large bowl, whisk together the oat flour, baking powder, cinnamon, nutmeg, and salt.
- In a separate bowl, mix the pumpkin puree, eggs, almond milk, and vanilla extract until smooth.
- Combine the wet and dry ingredients, stirring until just mixed. Let the batter sit for 5 minutes to thicken slightly.
- Heat a non-stick pan or griddle over medium heat and lightly grease with oil.
- Pour about ¼ cup of the batter per pancake onto the pan. Cook for 2-3 minutes until bubbles form, then flip and cook for another 2 minutes until golden.
- Top with pumpkin seeds and a drizzle of maple syrup, if desired.
Pumpkin Spice Energy Balls
What You’ll Need:
- 1 cup rolled oats
- ½ cup pumpkin puree
- ¼ cup almond butter
- 2 tbsp pumpkin powder (optional, for added flavor)
- 1 tbsp chia seeds
- 1 tbsp flax seeds
- 1 tbsp honey or maple syrup
- 1 tsp pumpkin spice blend (cinnamon, nutmeg, cloves)
- ½ tsp vanilla extract
Optional: Mini chocolate chips or dried cranberries for extra texture
How To Prepare:
- In a large bowl, mix all the ingredients together until well combined.
- Use a tablespoon or small scoop to form the mixture into bite-sized balls.
- Place the energy bites on a parchment-lined tray and refrigerate for at least 30 minutes to firm up.
- Store in an airtight container in the fridge for up to 1 week, or freeze for longer storage.
Conclusion
Pumpkin is a versatile ingredient that not only adds a seasonal flavor twist but also delivers beneficial nutrients to your diet. Whether you’re adding pumpkin to savory dishes or sweet treats, these healthy pumpkin recipes offer a nutritious edge to your fall menu.