The Superfood of Fall: 5 Easy Pumpkin Recipes

‘Tis the season for pumpkin spice and everything nice with seasonal fall flair! Families and friends everywhere are embracing the seasonal favorites of visiting local pumpkin patches and hayride orchards. Of course, you can’t leave your local patch without a pumpkin (or two) of your own and now you’re left with a huge question: what are you going to do with this pumpkin?

Never fear! In honor of National Pumpkin Day this October 26, check out 5 easy pumpkin recipes to make this fall below. Plus, dive into the nutritional benefits of pumpkins to find out why they’re so much more than just a seasonal decoration that tastes great in a latte!

From Patch to Plate: 5 Easy Pumpkin Recipes

1. Roasted Pumpkin Seeds

If you decided to carve your pumpkin into some fun jack-o-lanterns, you probably have “pumpkin guts” left over. Instead of tossing them out, turn those seeds into a tasty snack! Pumpkin seeds are high in magnesium, iron, zinc, healthy fats, and plenty of other benefits. Check out this recipe by Rosemary for roasted pumpkin seeds.

2. Pumpkin Bars

The saying may go “it’s as easy as pie,” but this super simple pumpkin bar recipe is even easier! Whether it’s for a family dinner or school bake sale, these bars are tasty seasonal treats for all to enjoy. 

3. Pumpkin Spice Muffins

Start your morning with a seasonal favorite flavor: pumpkin spice! This quick and easy pumpkin spice muffin recipe is soon to be a family favorite!

4. Pumpkin Mashed Potatoes

Looking to impress at your next potluck? Try this pumpkin twist on mashed potatoes. A great way to spice up your dish and utilize leftover pumpkin, this pumpkin mashed potatoes recipe is sure to be talked about after trying!

5. Pumpkin Dip

A great addition to a seasonal charcuterie board or as an afternoon snack, this pumpkin dip recipe takes only five minutes! Serve with your favorite apples and pretzels for a healthier pairing.

A Spooky Superfood: The Hidden Health Benefits of Pumpkins

Pumpkins are not only delicious, but also incredibly nutritious (they're a superfood after all)! They’re packed with vitamins and minerals that support your overall health:

1. Rich in Vitamin A

Pumpkins are loaded with beta-carotene (spoiler alert: that’s what gives them their orange color!), which the body converts into vitamin A. This nutrient in particular supports vision health, helps maintain healthy skin, and may lower your risk of certain types of cancer.

2. Low in Calories

If you’re looking for low-calorie food this fall, pumpkin is a great option. One cup of cooked pumpkin contains only about 49 calories, making it the perfect ingredient to incorporate into recipes without adding unnecessary calories.

3. Packed with Fiber

Pumpkin is high in fiber, which supports digestive health and can help keep you feeling full longer. Fiber also plays a role in heart health by helping to manage cholesterol levels.

4. Good Source of Potassium

Eating pumpkin can help you meet your daily potassium needs, which is important for maintaining healthy blood pressure and supporting muscle function.

Pumpkins aren’t just for carving—they’re a versatile, nutrient-rich food that can be incorporated into meals and snacks throughout the fall (and beyond)! With these easy and delicious recipes, you’ll not only embrace the fall spirit, but also support your health with all the nutrients that pumpkins contain.