Fall means that it is (almost) totally acceptable to have pumpkin with every meal! Seeing everyone post about all of the whole pumpkin foods they are eating during these autumn months makes me so happy because pumpkin is such a nutritious fruit (yes, technically it is a fruit!). Pumpkins are considered to be antioxidants and they are also anti-inflammatory, which means they have countless nutritional benefits.
Pumpkins are high in beta-carotene, a carotenoid that your body turns into vitamin A -think ultra-supportive of a healthy immune system. Pumpkin also high in vitamin C, another immune booster. Its supply of vitamin E, iron, and folate may strengthen your immunity as well.
Pumpkin is packed with nutrients and yet has under 50 calories per cup. This makes it a nutrient dense food, giving you more bang for your bite. It’s also a good source of fiber, which manages appetite and is essential for healthy digestion. Pumpkin is a good source of potassium, vitamin C, fiber, and antioxidants which have been linked to heart health benefits and may reduce your risk of chronic disease and cancer.
With all that being said, there’s a reason why we can’t get enough pumpkin, especially at this time of year!
This spread is just as delicious as it sounds. It is a butter without the dairy, made with heart healthy walnuts, pumpkin (of course!), and my favorite fall spices. Pair with a banana or an apple for a fruit dip as an after school snack or add a scoop over pancakes. This spread is perfect for my …
For this savory bread loaf, I used turmeric and black pepper for maximum anti-inflammatory benefit and I paired it with…you guessed it…pumpkin.
This bread is absolutely delicious toasted, warm out of the oven with a schmear of my easy pumpkin walnut butter. Going the sandwich route, you can use this bread for a leftover veggie sammie with a layer of cranberry sauce to keep with the fall vibe.
There is no excuse for wasting the pumpkin seeds after you carved them out of the gourd for Halloween since they are so healthy and delicious. I love adding toasted pumpkin seeds to various dishes, and this salad is one of my favorites.
I like to use wild Alaskan salmon, which accounts for the vivid hue here. It does not have an exceedingly strong taste, but nor does it have that spooky flabbiness of farmed salmon.
I know, I am drooling at the title of this recipe right there with you. In it, I use chickpeas as the protein-filled base and I add pumpkin and walnuts to the “dough” along with pumpkin pie spices to make it even more festive for fall.
Leave the chocolate chips in or out and add crushed walnuts for an extra crunch.
Did you know that the Pumpkin Spiced Lattes from popular coffee chains are loaded with sugar? I cannot justify consuming a candy bar’s worth of sugar with my occasional coffee, so I have developed an equally delicious, and way more nutritious version of the classic fall time beverage.
I add a strong shot of espresso to this Super Charged Pumpkin Latte along with XCT or coconut oil. XCT oil is a medium chain triglyceride and major metabolism booster – adding this is a great way to get a no crash energy boost. Fresh pumpkin and natural sweetener with pumpkin pie spice make this a divine drink any time of day (just not too late in the day or leave out the coffee and have it caffeine free).
If you are not a morning coffee drinker, then this smoothie might be more up your alley. I start with a pumpkin base, then build flavor with banana, nut milk, and spices (a blend of nutmeg, clove, cinnamon is perfect). Simply add a scoop of hemp or chia seeds to boost the protein or if you have a favorite plant based vanilla protein powder, it would easily adapt into the recipe.
This heart-warming soup is so comforting that I cannot even begin to explain it. Save it for a chillier night and sip on it for dinner to warm your body before bed. I love making this soup when I have guests over since it is so easy, you can make large batches of it, and people are always impressed by it.
Of course I had to end on a sweet note. These gluten-free pumpkin-y muffins are the perfect treat for this time of year. They are delicious with a bit of the Walnut and Pumpkin Butter Spread I mentioned earlier. Heat them in the oven for a yummy warm dessert.