The benefits of pumpkin and ways to use pumpkin
When’s the last time you’ve been to a pumpkin patch? Or have you never been to a pumpkin patch? I was able to visit a very beautiful and spooky pumpkin patch this year! Regardless, there’s something about the fields of pumpkins, the scarecrows, the animals and the food that makes it a fun fall favourite!
After you pick your favourite pumpkin, do you take it home and carve it? Or do you cook it?
Unpopular opinion but I’m not a huge fan of all these pumpkin scented items, but I do love buying pumpkins this time of the year and cutting them up to use in my dinners and desserts (dogs love pumpkin too – so feel free to share away if your dog is your dinner buddy tonight!) Let’s explore the nutritional benefits of pumpkin and some recipes to use pumpkin. If you still like to carve your pumpkins, feel free to enjoy the tradition, but keep your carving scraps to use in the recipes below! That’s the best of both worlds!!
How to choose a pumpkin
Whether you’re at a pumpkin patch, or getting your pumpkin from your local grocery store, food bank or farmers stand, let’s navigate how to choose best pumpkin
Step 1 – When looking around the pumpkin patch or your local market, your first step is avoiding pumpkins with cracks and splits. Generally, a healthy pumpkin should be rich in colour however this isn’t always the best indication because pumpkins come in a variety of colours.
Step 2 – Choose a pumpkin that is solid to the touch. Avoid ones that have soft spots or large sunken areas as this may indicate that the pumpkin has started rotting.
Step 3- The surface should not be easily penetrated. If it is too easily penetrated, it may indicate that the pumpkin was picked too early and therefore may rot faster. Dry stems may also indicate a pumpkin that was picked too early and may rot faster.
Now that you have your perfect pumpkin, you can carve your pumpkin or create some tasty recipes. If you have fresh pumpkin, you can make pumpkin puree by boiling or steaming the fresh pumpkin, and blending it in a blender to puree it.
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- Pumpkin Oatmeal
In a pot, mix together 1 cup of rolled oats, 1.5 cups milk, a splash of honey or maple syrup, a mixture of spices such as cinnamon, ginger, nutmeg. Mix in ½ cup pureed pumpkin. Cook and serve with a few scoops of Greek yogurt or fresh fruit.
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- Pumpkin waffle
Add some canned, pureed pumpkin to your favourite waffle recipe. This will increase the Vitamin A content of the meal and add a nice fall flavour.
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- Pumpkin Overnight Oats
In a container, mix together 2 cups of milk, 1 cup pumpkin puree, a splash of maple syrup and a dash of vanilla extract. Mix in 1-2 tbsp chia seeds and pumpkin spice (or, if you don’t have pumpkin spice, you can sub for cinnamon, nutmeg and cloves). Optional: dollop some greek yogurt on top for added calcium and protein.
What are the nutritional benefits of pumpkin?
Pumpkin is not only a tasty ingredient, but it’s also packed with nutrients. A fun fact for you – cooking pumpkin actually helps increase the absorption of beta carotene (or, vitamin A). Alternatively, eating pumpkin with a source of fat (like olive oil, nuts or peanut butter) can help increase beta carotene absorption as well.
In about ¼ cup of pumpkin, you will get a great hit of Vitamin C, Vitamin E and Beta Carotene.
Vitamin C is a powerful antioxidant. It helps protect our cells and place an important role in wound healing.
Vitamin E is another antioxidant and helps protect us against sun damage. Similar to Vitamin A, eating Vitamin E with fat rich foods and ingredients will increase the absorption of this nutrient.
Besides being a great source of a number of different vitamins, pumpkin also provides a ton of fiber. Fiber is an important nutrient for keeping us full and satisfied, helping with appropriate portion sizes and balance of meals. It also helps support a healthy digestive system and feed our healthy gut bacteria.
How are you going to start including pumpkin into your diet?
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References:
Hotline, G. (2024, Aug 21 ). How to pick the perfect pumpkin. Retrieved from Kansas State University : https://www.johnson.k-state.edu/programs/lawn-garden/agent-articles-faqs-and-resources/agent-articles/vegetables/how-to-pick-the-perfect-pumpkin.html#:~:text=A%20fresh%20pumpkin%20should%20be,generally%20rich%20orange%20in%20color.
gerhardy. (n.d.). Chia Oatmeal. Pixabay.
Written by
Carla Centola, RD
Registered Dietitian