6 Mouthwatering and Simple Pumpkin Recipes to Boost Your Health in Fall

When the weather gets a little cooler, and the trees shed their leaves, the world turns its tastebuds into Fall and Winter recipes. Summer squash and watermelon make way for rich pork tenderloins and root vegetables.

One of the best traditions around the fall is enjoying pumpkin carving with the kids for Halloween. Before throwing out all those delicious pumpkin seeds and insides, why not provide your family with healthy alternative recipes suited to cold weather?

Here are some excellent suggestions for transforming a pie pumpkin into all kinds of soups, entrees, and tasty treats. 

Over 66,000 acres of pumpkins were grown in the USA in 2020. That number has only increased with so much demand for inventive pumpkin ideas to celebrate the holidays. While cracking into a juicy pumpkin is fun for everyone, especially if you’re near a pumpkin launch event, there is a ton of nutrition inside these orange packages.

Pumpkin is squash. It is used in numerous meals like desserts, soups, salads, and even as a substitute for butter. Adding pumpkin to your meals boosts your health in several ways:

• Vitamin A: One cup of cooked pumpkin provides over 245% of the recommended daily intake of Vitamin A. This helps repair your vision, improve your immune system, support reproduction, and grow and develop younger diners.
• Antioxidants: Erasing free radicals that can lead to all kinds of rough diseases starts with your diet. Even something as simple as pumpkin seeds can increase antioxidants like alpha-carotene, beta-carotene, and beta-cryptoxanthin – all working together to neutralize free radicals.
• Carbs & Fiber: Pumpkin carving provides a starchy vegetable that fuels your body with energy. One cup has around 12g of carbohydrates and 2.7g of fiber, meaning you’ll feel more energized and full throughout your day.
• Other Nutrients: Pie pumpkin offers a wealth of different vitamins and minerals. You get nutrients like Vitamin E and C as well as omega-3 fatty acids, zinc, selenium, iron, magnesium, and more. These are crucial to helping you manage any immune-affected disease, lower how often you get sick, and help you recover from unwanted health issues quickly.

With so many health benefits, the pumpkin ideas you’re considering to keep your kiddos entertained this fall should also include using vegetables for recipes and treats. 

Before we get into the more complex flavors, remember you can make a delicious collection of pumpkin seeds. These are fantastic for keeping you awake on a long drive or accenting a salad.

Ingredients:

• 1 cup raw pumpkin seeds
• 1 tablespoon olive oil
• 1 teaspoon salt
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper (optional for a bit of heat)

Instructions:

Preheat the oven to 300°F. Start by rinsing and cleaning your seeds under some cold water, then pat them dry with a paper towel. Grab a mixing bowl (you may want a glove) and mix up your seasonings. Make sure everything is coated for a complete flavor profile.

Spread your seeds on a lined baking sheet (parchment paper works best) and cook for 20-25 minutes. Once done, let the seeds cool and dig in!

We’ll keep things simple by saying you should pick up a premade pie crust and whipped cream from the store instead of making everything from scratch. However, you want a delicious filling from pie pumpkin.

Ingredients:

• 2 cups fresh pumpkin puree
• 1 cup heavy cream or half-and-half
• 3/4 cup brown sugar
• 2 large eggs
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground nutmeg
• 1/2 teaspoon salt

Instructions:

Make the puree first by preheating the oven to 375°F and cutting a pie pumpkin into small cubes (remove the strings and seeds). Roast these for around 40-60 minutes until they are tender. Let them cook, and then blend in a blender or food processor.

Crank up the oven to 425°F and prepare the filling in a large mixing bowl. You whisk the puree, heavy cream, brown sugar, eggs, cinnamon, ginger, cloves, nutmeg, and salt until smooth. When everything looks ready, place the filling into the crust with a spatula and bake for 15 minutes. Reduce the temperature to 375°F and cook for another 45 minutes.

Make sure the pie pumpkin can cool completely on a wire rack or in the fridge. All you need now is some whipped cream or vanilla ice cream when serving. 

Nothing says fall time like a warm, filling soup. Follow the instructions for a pumpkin puree in the pie pumpkin recipe and apply this to the bean soup recipe below.

Ingredients:

• 2 cups fresh pumpkin puree
• 1 can (15 oz) white beans, drained and rinsed
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1 cup coconut milk or heavy cream
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish

Instructions:

Sauté your aromatics in some olive oil and add the chopped onion and garlic until transparent. Toss in the pumpkin puree, white beans, vegetable broth, coconut milk, cumin, smoked paprika, cinnamon, and nutmeg. Stir and cook until boiling, then reduce to a simmer for 15-20 minutes.

The best trick now is to use an immersion blender to make the mixture thick and smooth. Season while serving with a little salt and pepper and top with some fresh parsley or cilantro for a finishing touch. 

Breakfast is an excellent time for pumpkin ideas and recipes. This way, you can top it with local honey or a wealth of other options fitting your personal tastes.

Ingredients:

• 1 cup pumpkin puree
• 2 tablespoons honey or maple syrup
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground ginger
• 4 slices of your favorite bread
• 4 tablespoons cream cheese, softened
• Optional toppings: chopped nuts, dried cranberries, or a sprinkle of powdered sugar

Instructions:

Mix your puree, honey (maple syrup), cinnamon, nutmeg, cloves, and ginger in a large mixing bowl. Toast your bread slices and then spread the softened cream cheese on each slice. Now, take a spoon and add a generous amount of the pumpkin mixture over the top. Finish with some chopped nuts, dried cranberries, or other toppings you prefer. 

Fall includes a lot of school, work, and family activities. Save yourself some time with an instant pot recipe perfect for the remainder of pumpkin carving materials.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 bell pepper, chopped
• 1 jalapeño, seeded and chopped (optional, for extra heat)
• 1 pound ground turkey or beef (optional for a vegetarian version, use an extra can of beans)
• 2 cups pumpkin puree
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) diced tomatoes
• 2 cups vegetable broth (or chicken broth)
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper (adjust to taste)
• Salt and pepper to taste
• Optional toppings: chopped cilantro, sliced avocado, shredded cheese, sour cream

Instructions:

Sauté all your aromatic ingredients (onion, garlic, bell pepper, jalapeno) in olive oil. Cook the meat you’re using in the same pan until browned. Put all of this into your instant pot.

Now stir in the puree, beans, tomatoes, broth, and other ingredients until combined. Be sure to stir this well so all the different flavors mix and mingle before cooking.

Secure your instant pot and set it on high for 15 minutes. You can also use a lower heat setting for a longer cooking if you want to have this delicious meal ready after work. Open the lid, ladle the chili into bowls, and top as you see fit.

The trick to this recipe is the pumpkin cubes. You want to cook bite-sized cubes free from any strings or seeds until fork tender at around 400°F (usually 20-25 minutes when roasting). Be sure to slather on some olive oil, salt, and pepper as you spread them out on a pan.

Ingredients:

• 1 small sugar pumpkin (about 2 cups of diced pumpkin)
• 2 tablespoons olive oil
• 1/2 cup walnuts, roughly chopped
• 4 cloves garlic, thinly sliced
• 1/2 teaspoon crushed red pepper flakes (optional)
• 8 ounces pasta (such as linguine, spaghetti, or penne)
• 1/2 cup grated Parmesan cheese (optional for a vegan version)
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish

Instructions: 

Once your cubes are prepared, go ahead and cook your pasta until al dente. Reserve one ladle of pasta water as you drain.

Heat the rest of the olive oil and add garlic, walnuts, and red pepper flakes until everything is golden and fragrant. Toss in the pumpkin cubes and cooked pasta to combine. Top off with the pasta water and add extra salt and pepper to taste.

You can either divide the pasta now into bowls or add the parmesan to the pot for extra creaminess. Be sure to garnish for a professional finish.