It’s that time of year again when the temperatures come down, the leaves start to turn, and pumpkin shows up in everything. Coffees, cookies, M&M’s, protein powder, smoothies. You name it—it will most likely have a orange version during fall. What is so great about pumpkins?
What are the key health benefits?
Well, besides adding to the season with that delicious taste and smell we love, pumpkins provide a variety of health benefits as well. Pumpkin is full of fiber which promotes satiety by slowing digestion. A one cup serving of canned pumpkin has about 7 grams of fiber. That’s more than two slices of whole grain bread! Not only is fiber good for weight loss, but it also helps keep you regular and helps to manage cholesterol levels too.
Pumpkins are full of beta-carotene giving them a brilliant orange color. Beta-carotene is converted to vitamin A in the body, an important vitamin for eye health and help prevent certain cancers. Consuming this fall food can also help boost immunity. The mega-dose of vitamin A coupled with a large amount of vitamin C helps to fight infections, diseases, and may help recover from colds faster.
Pumpkins are a good source of potassium which can have a positive effect on blood pressure. A serving of pureed pumpkin has more potassium than an average banana.
Increased potassium intake has also been linked to:
- reduced stroke risk
- protection from loss of muscle mass
- preservation of bone density
How to Purchase and Store Pumpkins
Choose the Right Size and Variety
This fall food come in various sizes and shapes, from small pie pumpkins to larger carving pumpkins.
Inspect for Firmness and Color
Whether for cooking or carving, look for pumpkins that are firm, free from soft spots, and have a uniform deep orange color (indicated ripeness).
Check the Stem
A strong, green stem is a sign of freshness. Avoid dried-out or brittle stems, as this tells you the pumpkin is old or beginning to rot.
After Carving
Once carved, they will deteriorate more quickly. Extend their life by coating cut edges with avocado oil, and store them in a cool location.
For Cooking
If using for cooking purposes, uncut pumpkins can be stored for several months in the right conditions. Store them in a cool, dry place with good air circulation, such as a basement or pantry.
Storing Pumpkin Puree
Store any leftover puree in an airtight container in the refrigerator for up to 5 days, or freeze it in freezer-safe containers or bags for up to 3 months.
Freezing
Cooked pumpkin puree can be frozen in airtight containers or freezer bags for future use. This is a convenient way to preserve pumpkin for pies, soups, and other dishes.
How to Prepare Pumpkins to Eat
Cooking Methods
Roasting
Place the halves cut-side down on a baking sheet lined with parchment paper. Roast in a preheated oven at 375°F for about 45-60 minutes, or until the flesh is tender when pierced with a fork. Let it cool, then scoop out the flesh.
Steaming or Boiling
Cut into smaller chunks and place them in a steamer basket over boiling water or in a pot with a few inches of water. Steam or boil for 15-20 minutes until tender. Drain and let cool before scooping out the flesh.
Pureeing
Depending on your recipe, you may want to puree the flesh for use in soups, pies, bread, or other dishes. Use a food processor or blender to puree until smooth.
Recipes We Love
Pumpkin Pie Oatmeal
Ingredients
- 4 cups unsweetned almond milk
- 1 cup steel cut oats
- 1 cup pumpkin puree
- 8 teaspoons maple syrup
- 1 teaspoon pumpkin pie spice
- 8 tablespoons chopped walnuts
Directions
- Place almond milk in a saucepan and bring to a boil. Stir in oats and reduce heat to simmer.
- Simmer about 20 minutes, stirring occasionally to prevent boiling over.
- Stir in pumpkin puree, maple syrup and pumpkin pie spice.
- Top with walnuts and enjoy!
Pumpkin Pudding
Ingredients
- 2 cups pumpkin puree
- 1/8 teaspoon salt
- 2 teaspoons pumpkin pie spice
- 1 1/2 cups 1% milk
- 1 package vanilla pudding mix
Directions
- In a large bowl, mix together pumpkin puree, salt, and pumpkin pie spice.
- Slowly stir in milk and mix well.
- Add instant pudding mix and stir for 2 minutes until the mixture thickens.
- Refrigerate until ready to serve.
For more recipes like this, check out our blog 48 Pumpkin Recipes for Fall!
How We Can Help
Want to add more fall foods like pumpkin into your diet? Get your personalized meal plan to enhance your lifestyle. By collaborating and meal planning with your dietitian, you will achieve optimal results!
Did you know that people who meal plan are more likely to have an overall higher quality food variety? Anderson’s Nutrition has a robust meal planning program to assist you on your journey to simpler, better health. Meet with your own dietitian to receive nutrition guidance and a personalized meal plan.
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