What is it?

Pumpkin is a type of winter squash that is nutty, sweet, and creamy. Technically, squash is a fruit; however, it is more commonly used as a vegetable in cooking. Its hard rind gives it a long shelf life, and can be kept for about two months when stored in a cool, dry place.

What are the health benefits?

Pumpkins are not just for carving in the fall season! They are a great source of antioxidants like Vitamin C and beta-carotene, which your body converts to vitamin A. These two vitamins can strengthen your immune system and help fight infections. It’s also high in potassium and fiber, and low in calories, making it a weight-loss-friendly food. Because it is high in vitamins, minerals, and antioxidants, incorporating pumpkin into your diet may help improve heart health and reduce your risk for cancer.

How is it prepared?

Pumpkin is extremely versatile and can be prepared several ways, including roasting/baking, boiling, steaming, and sauteing. Its flavor is extremely versatile as well – you can add it to sweet, savory, or spicy dishes! If using canned pumpkins in your recipes, be sure you’re using 100% pure pumpkin with no added sugar.

How to roast pumpkin halves* and make pumpkin puree:

Pumpkin is extremely versatile and can be prepared several ways, including roasting/baking, boiling, steaming, and sauteing. Its flavor is extremely versatile as well – you can add it to sweet, savory, or spicy dishes! If using canned pumpkins in your recipes, be sure you’re using 100% pure pumpkin with no added sugar.

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Cut the pumpkin in half lengthwise using a large knife and remove the seeds.
  3. Place the halves cut side up onto a baking sheet or dish and brush with olive oil or melted butter.
  4. Season with salt and pepper to taste (if desired).
  5. Roast in the oven for approximately 35-40 minutes, or until soft and tender.
  6. Let pumpkin halves cool before handling, about 10 minutes.
  7. Scoop the flesh from the skin and add it to a blender or food processor. Discard the skin.
  8. Blend until smooth and creamy

*The best pumpkins for cooking and baking are called sugar pumpkins or pie pumpkins. They typically weigh between 2 to 6 pounds.

Quick and Easy Recipes

3 Ingredient Pumpkin Soup

Once you’ve made your pumpkin puree, this deliciously creamy soup is oh-so easy to make!

Ingredients:

  • Pumpkin puree from 1 roasted pumpkin
  • 2 cups chicken or vegetable broth
  • (1) 150 mL can coconut milk

Instructions:

  1. Add ingredients to a pot.
  2. Cook on medium and bring to a simmer (do not bring to a complete boil).

Did you know?

You can also eat the seeds of pumpkins, too! They’re a great source of protein, fiber, zinc, and magnesium, making them a nutritious snack you can easily take on-the-go. Plus, you can roast seeds with almost any seasoning, so get creative!

Savory Roasted Pumpkin Seeds

Ingredients:

  • 1 cup pumpkin seeds
  • 1 tablespoon oil (olive oil or coconut oil are our favorites!)
  • 1 teaspoon chili powder
  • ¼ teaspoon garlic powder

Instructions:

  1. Remove seeds from the pumpkin with a spoon and place into a colander.
  2. Wash and remove as much pulp as possible from the seeds.
  3. Place the seeds on a clean towel and let dry. Making sure the seeds are dry before cooking will ensure a nice crisp.
  4. Preheat your oven to 350 degrees Fahrenheit.
  5. Add all of the ingredients to a mixing bowl and toss to mix.
  6. Line a baking sheet with parchment paper or coat with cooking spray. Spread the seeds evenly on the sheet.