Healthy ways to use pumpkin this fall

Healthy ways to use pumpkin this fall

Avoid prepackaged pumpkin products that are often high in sugar and calories with healthy and delicious pumpkin treats.

Some call it fall and others call it fall, but there’s one thing we can all agree on: it’s pumpkin season. From pumpkin-flavored coffee and smoothies to pumpkin-inspired cookies and granola bars, nearly every brand has capitalized on pumpkin mania. Pumpkin is definitely Favorite fall flavor.

But you don’t have to buy ready-made pumpkin products—many of which are high in sugar and calories—to enjoy the flavor. after every thing, Pumpkin itself is incredibly healthy.

“Pumpkin seeds and pumpkin are very nutrient-dense foods,” says Kimberly Pierpont, a registered dietitian at The Ohio State University. Wexner Medical Center in Columbus. “They contain many vitamins, minerals, fiber, and antioxidants.” Pumpkin puree is low in calories – only 45 calories per half cup. The same serving size also contains 4 grams of the basic And 1 gram of protein.

Some notable nutrients include:

Vitamin C. Pumpkin is a rich source of immune system-boosting vitamin C, also called ascorbic acid. This antioxidant aids wound healing, helps the body metabolize protein and limits the harmful effects of free radicals. Adults 19 years of age or older should consume between 75 and 120 milligrams per day, depending on gender and reproductive status. One cup of pumpkin contains 10.4 milligrams of vitamin C.

Vitamin A. Pumpkin is too Rich in Vitamin AWhich supports immune function, eye and vision health, skin health and other functions. “Half a cup of pumpkin puree contains more than 100% of the daily value for vitamin A,” Pierpont says.

potassium; This electrolyte helps keep your heart, nerves, and muscles working properly. It also helps balance sodium in the body and thus helps in regulating high blood pressure. A cup of pumpkin contains approximately 400 milligrams of potassium, or about 10% of the 4,700 milligrams of potassium, according to the National Institutes of Health, Office of Dietary Supplements, adults 19 and older should consume every day.

beta-carotene; This powerful antioxidant is what gives pumpkin (and carrots) its bright orange color. “Our bodies convert beta-carotene into vitamin A,” Pierpont says.

Pumpkin also contains vitamins K and E, copper, manganese, and riboflavin, Pierpont says.

And that’s just what’s in the body. pumpkin seeds It is also of high nutritional value. One ounce, or about 85 squash seeds, contains:

– 125 calories.

5 grams of fiber.

5 grams of protein.

They also provide magnesium, phosphorous, copper, and zinc along with some good fats, which can help you feel fuller for longer. This can be a great plus if you are looking for manage your weight.

Meet the nutrition experts

Therefore, it is clear that pumpkin can be a healthy addition to your diet. But how can you do it in a delicious way?

To help you get the most out of that perfect fall flavor — and make your diet healthier in the process — some of the country’s most innovative nutrition experts have offered their ideas, including Pierpont and several other experts including:

– Wesley Delbridge, registered dietitian and school nutrition expert based in Phoenix.

–Mandy Enright, registered dietitian, yoga instructor, and author of “The 30-Minute Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss.”

– Albert Matheny IV, Vice President of Performance at ARENA, a company that makes a versatile home fitness system, co-founder and president of SoHo Strength Lab, Inc. in New York City.

– Kelly Pritchett, assistant professor of clinical nutrition at Central Washington University.

– Tori Schmidt, Registered Dietitian and Founder of YES! Nutrition services in the Dayton and Columbus, Ohio areas.

– Jessica Swift, CEO of Sauce Foods in Washington, DC

Jim White, personal trainer, registered dietitian and owner of Jim White’s fitness and nutrition studios in Virginia Beach and Norfolk, VA.

[READ: 10 Healthy Fall Vegetables You Should Eat.]

20 ways to add more pumpkin to your fall menu

First, Pierpont notes that while you can always rely on mashed, canned pumpkin, “and it’s just pumpkin,” it’s best to steer clear of pumpkin pie filling or mix-ins, which can It contains a lot of sugar As well as spices such as nutmeg, cinnamon, cloves, allspice and ginger. To be clear, the spice isn’t the problem – it’s the sugar you should limit.

You can also make your own pumpkin puree by baking a small pumpkin. Pierpont recommends cutting it into quarters and removing the seeds, pulp and stem. “You can season the inside with oil and spices or just leave it plain. Bake face down on a baking tray in the oven at 350 degrees for 45 minutes. After it’s cool, you can peel the peel and mash or mash the pulp in a food processor.”

Once you have that puree ready to go, it’s time to have some fun. “You can add pumpkin puree to just about anything,” Pierpont says. Try these tips as a starting point and get creative.

1. Replace some of the cheese in any macaroni and cheese recipe with pumpkin puree to reduce the fat while adding flavor.

2. Replace cooked and mashed pumpkin with potatoes as a low-calorie side dish.

3. Mix pumpkin seeds and your favorite nuts for a healthy and filling snack.

4. Replace breadcrumbs with pumpkin seeds in your favorite salad for a healthy dose of fat and fiber, plus zinc and magnesium.

5. To make pumpkin pie smoothie, mix together almond milk, banana, pumpkin, vanilla protein powder and pumpkin pie spiceIt is a mixture of cinnamon, nutmeg, ginger and spices.

6. Swap out your usual pasta sauce by mixing cooked and diced pumpkin into the marinara sauce.

7. Add a little canned pumpkin, a pinch of cinnamon, and a drizzle of maple syrup to your regular oatmeal recipe for a sweet breakfast or healthy dessert.

8. When baking, squeeze out some of the oil for the pumpkin puree. Use a 1 to 1 ratio – if you take 1 tablespoon of the oil, add 1 tablespoon of pumpkin puree.

9. Crush pumpkin seeds to use as a protein-rich crust for meat or fish.

10. Stir pumpkin puree into hummus for a fall-inspired dip.

11. For super moist baked goods, use pumpkin puree instead of butter in a 4 to 3 ratio. (If you took out 4 tablespoons of oil, add 3 tablespoons of pumpkin puree.)

12. Add a spoonful of pumpkin puree to the pancake batter for moisture, Autumn flavor breakfast.

13. Put pumpkin seeds on your breakfast cereal for extra protein and crunch.

14. Roast pumpkin with coconut oil and pumpkin pie spices for an easy, low-calorie snack.

15. Switch up your regular weekday pasta dish by adding pumpkin, toasted walnuts, lemon peel, and parsley to your whole-wheat pasta.

16. Mix pumpkin puree and cottage cheese to make a protein-rich snack.

17. Season the pumpkin seeds with your favorite spices and bake for 15 to 20 minutes at 350 degrees.

18. Combine pumpkin puree, pumpkin pie spice, peanut butter and vanilla protein powder into healthy energy bites.

19. Make pumpkin pies by adding 1/4 cup of pumpkin puree and 1 teaspoon of pumpkin pie spice to the mixture.

20. Make a yogurt parfait by layering pumpkin and high-protein Greek yogurt, then sprinkling with pumpkin pie spice and fruit.

[See: 7 Top Healthy Protein-Rich Foods.]

Three delicious pumpkin recipes

Pierpont offers three pumpkin-based recipes from Wexner’s Nutrition Services division.

custard pumpkin maple

6 services


– 1 can of pumpkin.

1-2 teaspoons pumpkin pie spice (use your judgment – if you like more spice, add two if you like lighter spice, add one).

– a pinch of salt.

Half a cup of milk.

– 3 eggs.

½ cup packed dark brown sugar.

– 1 tablespoon of cornstarch.

– 1 teaspoon vanilla.

– 1 teaspoon maple extract.

Half a cup of toasted pecans.


1. Preheat the oven to 350 degrees. Heat the milk until hot (just before boiling).

2. In a mixing bowl, combine eggs, sugar, spices, cornstarch, and salt.

3. Once the milk is heated, slowly mix the milk into the egg mixture to soften the eggs.

4. Replace the milk on the stove with 4 cups of water (we will use this in the hot water bath around the bowls).

5. Pumpkin is added to the custard mixture and divided into bowls.

6. Bake for 25-35 minutes or until a clean knife comes out of the middle.

7. Leave to cool and serve with sugar-free crust and toasted pecans.

Nutritional information (per 1 ramekin):

Calories: 130.

Fat: 6.9 grams.

Carbohydrates: 10 grams.

Protein: 5.4 grams.

Fiber: 2.5 grams.

Sodium: 66.6 milligrams.

[See: 8 Healthy Fall Recipes.]

pumpkin pie juice

Quantity is enough 2


1 banana (fresh or frozen)

Half a cup of pumpkin puree.

1/8 teaspoon cinnamon (you can use more if you prefer)

A pinch of nutmeg.

Half a cup of oats.

– ½-? cup Unsweetened vegetable milk.

½ serving of protein powder (unflavored or vanilla flavored)

– 1 teaspoon pumpkin seeds.

1/3 cup ice cubes.


1. Add all ingredients to the blender.

2. Mash it until smooth and creamy.

3. Adjust the taste: add a pinch of cinnamon if you prefer, or add a drop of stevia.

Nutritional information (per 1/2 recipe):

Calories: 211.

Fat: 4.4 grams.

Carbs: 28.1 grams.

Protein: 10.9 grams.

Fiber: 5.9 grams.

Sodium: 93.4 milligrams.

pumpkin chili

Quantity is enough 8


– 2 teaspoons olive oil.

– ½ large onion.

– 1 small carrot.

– 1 rib of celery.

2 to 3 cloves of garlic.

– ½ teaspoon thyme

1 tablespoon of hot pepper powder.

– 1 tablespoon of cumin powder.

– 1 teaspoon smoked paprika.

– A sprinkle of cinnamon and cloves.

– 1 cup of pumpkin puree.

Two cans of red kidney beans or hot peppers (washed and drained).

1 large tomato (28 ounces), mashed

– 2 cups of vegetable broth.

1 1/2 cups of ground beef.


1. Place a medium soup/pot over medium heat and add olive oil.

2. While it comes to temperature, chop the onion, celery and carrot into small/medium sized cubes. Chop the garlic and add all the vegetables to the pot.

3. Fry the onions until translucent and the vegetables begin to soften and caramelize at the bottom of the saucepan.

4. Add the spices and pumpkin to the pot and let them cook and marry together for a minute or two.

5. Add the tomatoes and broth and leave the soup on low heat. Let the soup simmer for about 15-20 minutes.

6. Add the beans and crumbs to the soup and let simmer for another 10 minutes.

7. Adjust seasonings to taste and serve.

Nutrition information (per recipe):

Calories: 153.

Fat: 2.8 grams.

Carbs: 15.9 grams.

Protein: 10.8 grams.

Fiber: 7.9 grams.

Sodium: 586 milligrams.

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Healthy ways to use pumpkin this fall Originally appeared

Update 10/07/22: This story was previously published at an earlier date and has been updated with new information.

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