Healthy Ways to Have Pumpkin

If any one food comes to mind when fall begins, pumpkin is probably it. This is when it is 
all about pumpkin spice lattes, pumpkin cheesecake, and pumpkin cookies. While these 
are delicious treats, it is better to aim for balance with your health. Here you will find 
some healthy ways to still enjoy pumpkin, but without all the added sugar. 


Benefits of Pumpkin in the Fall

In addition to how delicious it tastes and how versatile pumpkin is, there are also some 
great benefits to choosing this vegetable in the fall. Here are some top benefits:

It adds flavor to any food  Canned or cooked pumpkin goes a long way in desserts, 
soups, and so many different foods and drinks. You can add it to smoothies or used 
canned pumpkin in your cake mixes.

Pumpkin is lower in calories  One cup of pumpkin is only 30 calories! This means 
you can have a good amount of this veggie and all its immense flavor with a low amount 
of calories.

Helps get your veggies in  Have trouble eating your veggies? Add some pumpkin to 
the mix and it will be much easier!

It is loaded with nutrients  You will find out more about the nutrients below, but 
pumpkin is loaded with vitamins and minerals, from potassium and antioxidants, to 
vitamin C and fiber.

They last a long time  Before you cut into a pumpkin, it can last up to 2 months in a 
cool, dark environment.


Nutrients You Get from Pumpkin

As you might guess, pumpkin has a lot of amazing vitamins and minerals! In addition to 
the lower calories and just great taste of pumpkin, enjoying it in the fall can increase the 
nutrients you are consuming. Some of the nutrients also vary based on whether you are 
eating the meat inside the pumpkin, or the actual pumpkin seeds. Here are some 
nutrients you will get:

Potassium  To start with, your pumpkin meat will contain potassium, which is great for 
helping to lower your blood pressure and boost your heart health.

Beta carotene  Beta carotene is found in fruits and vegetables that are an orange 
color, and that includes pumpkin. 

Vitamin C  If you need more vitamin C, but arent a fan of citrus fruits, you can get a 
good amount of it in your pumpkin meat. This is not only a beneficial vitamin on its own, 
but it can help you to absorb iron.

Nutrients in Seeds  As for the pumpkin seeds, you will get vitamins like zinc, omega 
3s, magnesium, and tryptophan.


Healthier Pumpkin Ideas

Looking for some healthier ways to enjoy your pumpkin? Here are some quick 
ideas:

Pumpkin soup  

Pumpkin waffles  

Pumpkin smoothies  You can also add canned pumpkin or fresh pumpkin meat to 
your smoothie. It will add that pumpkin flavor, and lots of vitamins and minerals without 
the extra calories. It goes great with pumpkin pie spice, maple syrup, and Greek yogurt.

Pumpkin Soup  You can make a pumpkin soup with cooked and roasted pumpkin, 
along with vegetable stock and spices. 

Healthier pumpkin spice latte  If you want a pumpkin spice latte without the added 
sugar, use your pumpkin and spices, then use a dairy-free option like oat milk or almond 
milk, and add a lower sugar option for sweetening it, such as Stevia or monkfruit.

