Pumpkin isn’t just an ingredient for pies anymore. It is popping up in a variety of foods and recipes these days from cereals to beverages. The bright orange winter vegetable is loaded with a pre-cursor to vitamin A called beta-carotene, found in most orange and yellow vegetables. Vitamin A is critical for vision, healthy skin, and brain function.
Beta-carotene is also an antioxidant, which may help protect our bodies against cancer and other chronic diseases. A cup of cooked pumpkin contains only 49 calories, 3 grams of fiber, 1/3 of our vitamin C needs, as well as other important vitamins and minerals. Here are some pumpkin recipes of this healthy, festive favorite to add to your menu lineup this fall.
How to Make Homemade Pumpkin Puree
Canned pumpkin is usually available in grocery stores during the holiday season, but it may contain a significant amount of sugar or other spices. Making your own puree, without any unnecessary additives, is a great base for other pumpkin recipes.
- Take a small pumpkin (about 8 inches) and cut off the top stem.
- Cut the pumpkin in half and scoop out the seeds.
- Slice it into quarters.
- Roast at 350 degrees for about 75-90 minutes.
- Remove the pumpkin from the oven and allow it to cool.
- Peel the skin and puree the remaining flesh in a blender or food processor.
An 8 inch pumpkin will make about 2 cups of puree. Save the puree for up to a week in the refrigerator to add to other recipes.
Top 33 Pumpkin Recipes
Pumpkin Recipes: Drinks & Smoothies
Want all that holiday taste with less calories? Then try this yummy and soothing spiced smoothie. I even like adding a 1/4 cup of grass-fed yogurt for a probiotic boost my immune system.
Enjoy this rich and decadent treat on a cool fall day! Just use grass-fed dairy or coconut milk and use raw stevia or coconut sugar as the sweetener to cut back even further on the sugar and make this a healthy recipe!
Healthy Pumpkin Spice Latte / The Kitchn
Combining a banana with pumpkin creates a delicious recipe that is both high in vitamin A and potassium. Remove the orange juice and use a whole, peeled orange instead for less sugar. You can also substitute the yogurt for coconut, raw, or sheep’s milk yogurt.
Adding a little pumpkin to this traditional holiday recipe makes it a great choice for serving to guests during the entire holiday season!
This delicious drink will help warm you up on a cold day and is great for the whole family as it does not contain any coffee or alcohol. Be sure to use A2 raw dairy, instead of traditional dairy. You could also substitute the milk for coconut, almond, sheep, or goat’s milk. You can use coconut whipped cream instead of regular whipped cream as a topping. Not sure where to get coconut whipped cream? Make it yourself with this make-your-own coconut whipped cream recipe!
Warm Pumpkin Drink / Ashlee Marie
Pumpkin Recipes: Breakfast
6. Pumpkin Pie Steel Cut Oats
- 1 cup steel cut oats
- 5 cups water (almond milk will work also)
- 1 cup pumpkin puree
- 1 tsp vanilla extract
- 1 tsp pumpkin pie spice
- ¼ cup honey (optional, you can also use 2 tsp stevia)
Add all ingredients into a slow cooker and cook on low overnight for 8 hours. A delicious breakfast will be ready in the morning!
These are a delicious alternative to traditional pancakes in that they use pumpkin flour instead of regular white flour. You can also substitute coconut flour for the pumpkin flour if you can’t find it.
Pumpkin Blueberry Pancakes / Dr Axe
Everyone loves a delicious marmalade to spread on grain-free pumpkin bread for a tasty morning treat. This one can keep for up to 7 days in the fridge and contains less sugar than most store bought varieties.
This is a delicious version of pumpkin bread that uses almond and coconut flour instead of white flour, making it grain free. Top it with the delicious pumpkin marmalade above for an amazing breakfast treat.
Gluten Free Pumpkin Bread / Dr Axe
Here are nine more grain-free pumpkin bread recipes, including some with chocolate chips, bananas, and gingerbread, yum!
An easy make-ahead breakfast that combines the benefits of pumpkin with the omega-3s and fiber found in chia seeds. Get creative with the toppings! You can use fresh apples, dried apricots, dates, nuts, or even roasted pumpkin seeds.
Pumpkin Recipes: Healthy Entrees
12. Pumpkin Pasta Sauce
- In a large skillet, sauté 3 garlic cloves and half a diced onion until onions are clear.
- Add 1.5 cups of pumpkin puree and stir to combine.
- Add some vegetable or chicken stock if the pumpkin needs to be thinned out a bit.
- Mix in 2 tsp of fresh sage or rosemary.
- Serve over your favorite variety of pasta (quinoa or rice-based), zucchini noodles, or spaghetti squash.
There is something about risotto that just seem to warm us up in the winter time, maybe it is the rich buttery nuttiness or the savory flavor. This particular risotto combines pumpkin puree and pumpkin chunks for double the flavor. Just remember to substitute your cheese and cooking oil with my recommended foods from my healing foods shopping list!
You can use our directions for your own pumpkin puree ahead of time, then you can have it on hand for the week! Add a little roasted free range chicken as another option or sauté in some fresh spinach for an extra kick of nutrition and flavor!
This recipe uses red kuri squash, a variety of pumpkin found in Asia. But, regular pumpkin can be substituted if you can’t find the red kuri squash, you just may need to cook it a little bit longer until tender.
Steamed Pumpkin with Bok Choy / Gourmande in the Kitchen
Pumpkin, sweet potatoes, and brown rice make this recipe a great side dish at any holiday party. You can also substitute quinoa or other whole grain of your choice.
What a nutritional powerhouse! Where can you find kale and pumpkin in one delicious croquette? In this recipe! Also, these croquettes are not deep fried, like many can be, making them healthy and nutrient-dense.
Warm, savory, delicious bites of fall make up this delicious roasted vegetable dish perfect as a side or main course for your dinner. Add some eggs to make hash with the leftovers for breakfast the next morning! Use raw honey, and substitute sallow or coconut oil instead of the olive oil to keep it healthy and scrumptious!
Honey Mustard Roasted Pumpkin, Beets, and Carrots / wendyinkk@blogspot
Need to warm up a bit with some comforting favorites? Try this curried pumpkin and pea recipe as either a side or main dish for any festive occasion. It would be a delicious side dish to a roasted chicken or pork dish.
Stuffed chicken is a great way to mix up boring chicken recipes. This one uses pumpkin and walnuts for a fall, harvest feel. You can use almond flour instead of bread crumbs, if desired.
Pumpkin Recipes: Soups
Pumpkin is a great soup base for warming up those chilly fall days. For the pumpkin in the soups, if you are not making your own homemade pumpkin puree, be sure to get plain canned pumpkin, not the sweetened or spiced varieties.
Cashew butter and coconut milk are added to this soup for creaminess as well as a dose of healthy fats without using dairy. It also includes Turmeric, a Middle Eastern spice known for its anti-inflammatory benefits.
Pumpkin Cashew Soup / Dr Axe
This soup packs a flavorful punch for those cold winter nights. Reduce the amount of chili paste if you don’t want the soup to be overly spicy or if you are making it for your kids.
In a hurry? This recipe takes less than 5 minutes of prep time, then 40 minutes for roasting the pumpkin. The roasted pumpkin and mushroom provide a deep, savory flavor to this soup.
Make this recipe ahead in the crockpot, so you can have a delicious meal waiting for you when you come home. You can always substitute the ground turkey for grass-fed ground beef if you prefer a meatier chili.
Pumpkin Recipes: Desserts
Pumpkin desserts are not just limited to pies anymore, here are some awesome and healthier versions of some favorites, all of which include pumpkin.
Everyone in my family loves pumpkin pie and cheesecake. Here is a recipe that combines two of our favorite holiday classics into one delicious dessert! My recipe incorporates goat cheese with and almond meal crust for a creamy, crunchy tasty treat that’s healthy!
Pumpkin Pie Cheesecake / Dr Axe
These gluten-free pumpkin cookies use brown rice flour instead of wheat flour. You can also add chocolate chips, raisins, or other dried fruits to this recipe to make these cookies even more delicious.
These cookies that contain a little bit of dark chocolate are a delicious treat for any holiday party or celebration. They use honey as a primary sweetener along with dark chocolate chips
A vegan and gluten-free version of a holiday favorite that doesn’t even involve turning on the oven! Instead of the usual lard-filled crust, this pie uses dates, raw nuts, and rolled oats for a delicious crust that provides healthy fats instead of less than healthy processed fats.
Everyone loves a delicious rice crispy treat, this one uses coconut, pumpkin puree, and brown rice crisps for a healthier version of the childhood favorite. One option I love is to add organic dairy-free chocolate chips instead of the raisins or a 1/2 of sunflower or almond butter. Yum! Intead of the powdered sugar, opt for your own dusting of powdered coconut sugar. Just process 1 cup of coconut sugar in a high-speed blender, and mix in about a tablespoon of arrowroot powder to make a great powdery topping!
Coconut Pumpkin Crispy Squares / Fields of Flavor
Ever crave brownies, but wish they were just a little healthier? These include pumpkin (or you can substitute sweet potato) and used rolled oats instead of wheat-based flour.
Pumpkin Recipes: Pumpkin seeds!
One of my favorite memories was the smell of toasted pumpkin seeds roasting in the oven. Nothing beats that toasty, butter smell. So don’t toss out the pumpkin seeds, not only are they crunchy and delicious, but they are also loaded with zinc, vitamin E, manganese, and full of antioxidants. And they make a great portable snack!
How to Toast Pumpkin Seeds
- Remove the seeds with your fingers from the inside of the pumpkin and rinse them.
- Boil the seeds in a pot of water for about 10 minutes to soften and drain.
- Toss the seeds with 1 tsp coconut oil and bake at 400 degrees for 20 minutes or until the seeds are toasted and brown.
- Top with your favorite flavoring.
- Eat them!
Like a little spice? Flavor your pumpkin seeds by making them a little bit spicy by adding some cayenne pepper and Tabasco sauce.
Spicy Pumpkin Seeds / Dr Axe
Almost all brittle depend on corn-syrup which is not only GMO product, but also corn syrup is not natural and it is super bad for you. So I found this perfect recipe that does not use corn syrup. Just substitute coconut sugar or coconut syrup for regular sugar and really watch the temperature when you heat the sugar.
Coconut sugar only needs to be heated to 270 degrees when baking as opposed to 350 degrees for regular sugar. Dip some of your brittle in a little dark chocolate and sprinkle with a touch of sea salt for a new family treat that will bring all the kids running!
These roasted seeds contrast the sweetness of coconut oil and cinnamon with a little bit of sea salt. If you love sweet and salty flavors, this recipe is for you.
Mix your favorite spiced or roasted pumpkin seeds into this delicious snack mix that is great for parties, or just a mid-afternoon snack. Just substitute coconut sugar with the sucanat sugar. It’s packed with vitamins and minerals plus it tastes so good!
Pumpkins are no longer just for decoration or pies, they can be included in a variety of versatile dishes all year long. And remember Pumpkin in all its variations is as nutritious as it is delicious! Let my 33 favorite pumpkin recipes help you make the best out of this holiday favorite this year!
Breakfast, blood sugar, & inflammation
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eatlocalgrown / wisemindhealthybody
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Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
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Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.