10 DIETITIAN-APPROVED WAYS TO EAT PUMPKIN AT EVERY MEAL

While pumpkin recipes may be ubiquitous in coffee shops and bakeries, you have many more options for incorporating pumpkin into your diet beyond lattes and desserts. In fact, pumpkin is a healthy ingredient that can be enjoyed year-round in all sorts of delicious dishes, from filling breakfasts to flavorful salads.

The Health Benefits of Pumpkin

Pumpkin can provide your body with important nutrients. “Pumpkin is rich in vitamins and minerals like vitamins A and C, fiber, potassium, and antioxidants,” says Breanna Woods, RD. “It [also] contains 7 grams of fiber per cup, making it a great option for people trying to reach their fiber goals.”

Research also suggests that only 5 percent of Americans meet their daily fiber intake goals, so pumpkin and other plant-based foods can help increase fiber in your diet.

The same 1-cup serving of canned pumpkin contains the following nutrients, per the U.S. Department of Agriculture (USDA):

  • Calories: 83.3
  • Protein: 2.7g (grams)
  • Total fat: 0.69g
  • Carbohydrates: 19.8g
  • Fiber: 7.1g

The nutritional profile of pumpkin translates to numerous health benefits, says Trista Best, MPH, RD, a consultant with Balance One Supplements in Dalton, Georgia. Vitamins A and C are important for “maintaining healthy skin, vision, and immune function,” the expert says, and pumpkin’s high fiber content can support digestive health and aid in weight management. 

Pumpkin may also help reduce disease-causing inflammation, thanks to its beta-carotene content. This naturally occurring carotenoid gives pumpkin its orange color, and your body converts it to vitamin A when you eat it. According to MedlinePlus, beta-carotene provides about half of the vitamin A in the average diet. One review of beta-carotene outlined the role of this plant pigment in the prevention of chronic diseases such as cancer and heart disease.

The health benefits of pumpkin go beyond its flesh. Pumpkin seeds are also good sources of fiber and protein, according to research.

1. Pumpkin Oatmeal

Take inspiration from the flavors of pumpkin bread to make a nutritious bowl of pumpkin oatmeal. Best suggests stirring in pumpkin puree along with cinnamon, nutmeg, and, if you wish, a bit of maple syrup. You can also top your oatmeal with chopped walnuts for additional protein. If you like baked oatmeal, pumpkin makes an excellent ingredient addition.

Oatmeal is a breakfast staple recommended by the American Heart Association (AHA) due to its soluble fiber, micronutrient, and phytonutrient content. The AHA reports that scientists first discovered the heart benefits of oats in the 1960s. Adding pumpkin to the mix can enhance both the nutrition and taste of your morning bowl of oatmeal.

If you have pumpkin pie spice on hand, try it in this Spiced Apple Baked Oatmeal recipe. You can also blend in some canned pumpkin for added moisture and reduce the milk to get the correct consistency.

2. Pumpkin Pancakes and Waffles

Pancakes and waffles are breakfast mainstays, but traditional recipes are often lacking in protein, fiber, and other more filling and nutritious ingredients.

You can make healthier pancakes by adding protein powder, swapping white flour for wheat varieties, and reducing the added sugar. To further boost your pancake or waffle’s benefits, add pumpkin, too, say Woods and Best.

It’s as simple as adding pumpkin puree to the mix, Best says. “The pumpkin adds moisture and a subtle sweetness,” she says. You can also add a bit of cinnamon, cloves, nutmeg, and/or vanilla for a pumpkin pie–like taste without all the added sugar and fat.

3. Pumpkin Smoothies

While pumpkin beverages are everywhere in the fall, you’re not limited to high-calorie, high-sugar lattes if you crave your pumpkin in a drinkable form. This is where smoothies can help. “Blend canned pumpkin with Greek yogurt, a banana, a splash of milk, and a sprinkle of cinnamon for a creamy and nutritious smoothie,” says Best. You can drink this smoothie for breakfast, as a snack, or even for a healthy pumpkin dessert. Alternatively, you can check out this Low-Calorie Pumpkin Spice Drink recipe.

Enjoying an occasional higher-sugar drink is certainly fine if you’re in the mood for one, but keep in mind that, according to the USDA, a 300 milliliter serving (about 9 ounces) of a pumpkin spice latte contains over 26 g of sugar, no fiber, and only about 5 g of protein. The AHA recommends that men limit their added sugar to 36 g a day and women to 25 g a day.

4. Pumpkin Yogurt & Pumpkin Pudding

If you’re ready to trade in summer berries for fall flavors, yogurt and pudding are good places to start. For a pumpkin yogurt parfait, Best recommends layering pumpkin puree with Greek yogurt. You can also add sugar-free granola or chopped nuts for some texture.

Another opportunity to add pumpkin is in yogurt. The Academy of Nutrition and Dietetics recommends that you check ingredient labels and choose yogurt with less sugar, such as plain yogurt. They also note that while traditional yogurt offers more calcium, Greek varieties have nearly double the protein content.

Another idea is pumpkin chia pudding. Best says you can make this by mixing chia seeds with unsweetened almond milk (or a milk of your choosing), pumpkin puree, and a touch of maple syrup. “Let it sit overnight for a quick and healthy breakfast.” Chia seeds are also a good source of fiber, protein, and omega-3 fatty acids, per Harvard Health.

5. Pumpkin Muffins

Making baked goods at home for yourself and your family can be enjoyable — and a good way to know what’s actually in your food. 

“Bake pumpkin muffins using whole wheat flour and spices like cinnamon and ginger,” says Best. “They make a great on-the-go breakfast or snack.” You can also experiment by substituting half of the white flour in a traditional muffin recipe with whole wheat flour to get acclimated to the taste, according to Harvard Health.

Yet another option is to take a muffin recipe and substitute the oil or butter for pumpkin. “[Pumpkin is] a great swap for oil in baking recipes,” says Woods.

Try baking Rosemary Pumpkin Bread for a quick pumpkin-infused snack.

6. Pumpkin Soup, Chili, or Curry

If you’ve ever had butternut or autumn squash-based soups and stews, you should consider giving pumpkin a try. It turns out that pumpkin, another member of the squash family, has similar nutritional perks to other types of squash, including benefits to cardiovascular, eye, and bone health, per the Cleveland Clinic.

“A creamy pumpkin soup — made with pureed pumpkin, vegetable or chicken broth, onions, garlic, and spices — makes a warming and comforting lunch or dinner option,” says Best.

She also recommends a chili recipe made with cut-up pumpkin, beans, and tomatoes, which she says offers a bit of “subtle sweetness.”

For pumpkin curry, Best suggests adding “chunks of pumpkin with coconut milk, vegetables, and your choice of protein (like chicken or chickpeas) for a hearty and flavorful dish.”

7. Pumpkin Salad

Explore the flavors of fall and winter by adding pumpkin to your salad. Instead of canned pumpkin, you’ll need to prepare fresh pumpkin. “Roast or steam pumpkin cubes and toss them with greens, nuts, and a light vinaigrette for a nutritious and filling meal,” says Best. You can either buy a pumpkin whole or look for pre-diced fresh pumpkin at your supermarket.

Not only is adding delicious roasted vegetables to your salad an opportunity to get all sorts of winter veggies into your diet, but it’s also a way to eat more green leafy vegetables throughout the year. Research suggests that people who eat more leafy greens have lower rates of cardiovascular disease.

And if you’re looking for other ways to pair fresh veggies with pumpkin, consider this Savory Pumpkin Hummus recipe for a fun twist. Make a batch and serve with crudité for a filling and nutritious snack.

8. Pumpkin Risotto

Comfort foods often start making a comeback during the colder months, with creamy risotto dishes among them. According to the USA Rice Federation, classic risotto recipes often contain butter and Parmesan cheese along with Arborio rice.

However, you may be able to reduce some of the saturated fat of this traditional Italian recipe by substituting butter with pumpkin. “Stir pumpkin puree into risotto along with Parmesan cheese and sage for a creamy, autumnal twist on the classic dish,” Best says.

Yet another option is to make risotto as usual, and then add pieces of whole boiled or roasted pumpkin to create a different texture.

9. Pumpkin Pasta

Love pumpkin and pasta? Why not both? There are endless options to add pumpkin when it comes to pasta recipes. These can include using pumpkin as a sauce in a variety of pasta dishes. Woods particularly likes using pumpkin puree in lasagna and gnocchi.

Best says you can trade marinara or traditional cream-based sauces for a pumpkin puree–based version. “Combine [pumpkin] with garlic, onions, sage, and Parmesan cheese for a rich and savory sauce,” she says.

Additionally, consider giving this Baked Pumpkin Pasta with Brussels Sprouts a try. It uses canned pumpkin instead of heavy cream for a still-rich-tasting meal that’s less heavy and lower in fat.

10. Stuffed Pumpkin

Aside from using pumpkin puree or diced pumpkin, there are also opportunities for using a whole gourd via a stuffed pumpkin. If you have a bit of extra time, this is another way to try different grains and vegetables to pair with pumpkin, and a fun alternative to eating stuffed winter squash.

Per instructions from Michigan State University, roast a halved pie pumpkin or other small pumpkin in the oven at 425 degrees F for about 20 minutes. Then “fill it with a mixture of [cooked] quinoa or rice, vegetables, and herbs,” Best suggests. Once you’ve stuffed the pumpkin, roast for an additional 20 to 30 minutes until the pumpkin flesh is tender.

What’s Better: Canned or Fresh Pumpkin?

The choice between canned and fresh pumpkin ultimately depends on the type of recipe you’re cooking, as well as any time constraints you have. Most of the recipes on this list use pureed pumpkin, which is the same thing as canned pumpkin. Just ensure there is only one ingredient on the label: pumpkin. Any other ingredients, such as salt and sugar, could detract from the product. “Just look for 100 percent pumpkin, and not pumpkin pie filling,” Woods says.

On the flip side, if you’re looking to cook stuffed pumpkins or have chunks of pumpkin for a salad or chili, you should use fresh pumpkins instead. These aren’t the same types of pumpkins you would carve for Halloween, though. “If you’re buying fresh pumpkins, select ones that are small to medium in size with a firm, smooth skin and no soft spots or blemishes,” says Best. “Varieties like Sugar Pie or Small Sugar pumpkins are ideal for cooking due to their sweet flavor and smooth texture.” You can either cut these into pieces and then boil them, or cut them in half and roast in the oven.

The Wrap-Up

Eating and drinking pumpkin goes beyond traditional “pumpkin season.” Pumpkin is a healthy food that you can add to a variety of meals and snacks, from breakfast through dinner. If you’re looking to add more pumpkin to your diet, consider incorporating this nutrient-rich gourd into some of our nutritionist-approved pumpkin dishes.

 

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2024-09-02T20:02:07Z dg43tfdfdgfd