After a long hot summer, Fall is finally here, and we couldn’t be more excited! Fall is all about getting cozy, festive, and best of all, enjoying a new variety of seasonal produce. This week, our focus is on everyone’s favorite Fall squash: pumpkins.
Pumpkin Health Benefits
Pumpkins are equal parts nutritious as they are delicious. Here are some impressive health benefits of pumpkin:
- Loaded with Vitamin A and Vitamin C
- High in Antioxidants (such as beta-carotene)
- Good dose of Vitamin E, folate, and iron
- Low in calories, rich in fiber
Pumpkin Recipes for Fall
We’ve rounded up our favorite healthy and tasty pumpkin recipes to get you in the Fall spirit, and have your friends and family saying #SquashGoals.
Who doesn’t love a quiche for breakfast? This pumpkin quiche recipe gives a Fall twist to traditional quiches, with far less calories but packed with flavor and nutrients.
Coach tip: make sure you use canned pumpkin, not pumpkin pie filling which has a lot of unnecessary sugars.
This pumpkin bisque recipe from Happy Healthy Mama can be made from items you probably already have in your pantry. It’s easy to throw together and make in bulk, so you can have it ready to reheat during the week.
Coach tip: For extra protein, try using chicken bone broth instead of traditional chicken broth, and swirl in a dollop of nonfat plain greek yogurt.
This Fall-inspired pumpkin risotto will be perfect for dinner any night of the week. It gets its creaminess from the pumpkin, yogurt, and olive oil without the need for butter or heavy cream. This means lower fat, calories, without sacrificing any yumminess!
Coach tip: to bump up the protein, use nonfat plain greek yogurt and bone broth. You can also try using brown rice instead of arborio to get some extra nutrients and a slower digesting carb.
Savory Stuffed Pumpkin
This recipe is reminiscent of traditional stuffing with a pumpkin twist, and can be eaten as a main course. It’s packed with fiber from the pumpkin, whole wheat bread, and veggies. Pair this with a salad and non starchy vegetables for a complete meal!
Coach tip: you can make it vegetarian and vegan friendly by substituting the sausage for tempeh bacon, parmesan cheese for nutritional yeast, and chicken broth for vegetable.
Pumpkin Spice Latte
Save yourself the trip to Starbucks! Dr. Mona’s DIY pumpkin spice latte is a fantastic alternative to traditional pumpkin spice lattes that are often loaded with calories, chemicals, and sugar. This version uses all natural ingredients and real pumpkin. It’s quick and easy to make with ingredients you may already have in your kitchen.
Coach tip: to make it completely sugar free, swap maple syrup for stevia. And no worries if you don’t have mushroom coffee on hand (more on this later), any coffee or black tea (rooibos for caffeine-free) works just as well.
Roasted Pumpkin Pie Seeds
Our last recipe is a Yes Health original, specially created by Coach Sara S. for this week’s theme. Get the most out of your pumpkin by keeping the seeds and turning them into snacks or salad toppings. These roasted pumpkin pie seeds keep your sweet tooth at bay and offer a satisfying crunch. Not to mention, they’re great for you!
Coach tip: pumpkin seeds are loaded with vitamins and minerals like magnesium, iron, and Vitamin E. They’re also a good source of protein, healthy fats, and fiber
- Wash the outside of the pumpkin and safely cut the top of the pumpkin to remove the insides of the pumpkin. Place pumpkin insides (pulp and seeds) in a large bowl.
- Separate the seeds from the pumpkin pulp and then rinse the seeds thoroughly with water. Allow seeds to dry and/or gently pat with paper towels to absorb excess moisture.
- Preheat the oven to 350°F.
- Place seeds in a medium mixing bowl and add maple syrup, cinnamon, and pumpkin pie spice to the bowl. Toss thoroughly to evenly distribute seasoning on seeds.
- Spray a cookie sheet with nonstick spray and spread seeds evenly on the cookie sheet. Bake in the oven for 30 – 40 minutes or desired crispness.
Serving size is 1/4 cup. Makes 4 – 6 servings.
1 medium pumpkin yields ~ 1 1/2 cup roasted seeds
Final Thoughts: Healthy Pumpkin Recipes to Get You in the Fall Spirit
We hope you’ll try some of these recipes, and we’d love to know what your favorites are. If you’re interested in more healthy fall recipes, try Yes Health free for 14 days, and see what your health coaches recommend for you.
Yes Health is a low-cost, weight loss and diabetes-prevention program committed to helping everyone live healthier, happier lives.