November is here – and that means it’s officially pumpkin season! Although we may no longer be displaying pumpkins on our porches for Halloween, these spooktacular squashes are firmly in season and are packed full of delicious benefits for body and mind.
Is pumpkin healthy?
Yes! Pumpkin is an incredibly healthy fruit (yes, it’s actually not a vegetable but a fruit, botanically speaking). We’re all familiar with holiday favorites containing pumpkin like pumpkin pie and of course, the iconic pumpkin spiced latte. These traditionally aren’t the most nutritious of treats – but in this blog we’ve given them a healthy twist so you can indulge whilst enjoying all the fantastic benefits pumpkin has to offer.
Pumpkin benefits
Pumpkin is highly nutritious and is low in calories and fat. As a squash, it’s also rich in fiber and the seeds can be roasted for a tasty high-protein snack (see recipe below!)
Just 250g of canned pumpkin provides over 200% of your daily intake of vitamin A as well as high amounts of B vitamins, copper, iron, magnesium, potassium and vitamin K. Many of pumpkin’s health benefits come from its bright orange color – including beta carotene and alpha carotene, which are powerful antioxidants. Fresh is always best of course – but canned pumpkin works just as well when cooking up your favorite fall-inspired desserts.
Healthy pumpkin recipes to try this fall
These tasty pumpkin recipes are easy to make and feel indulgent enough to enjoy throughout the holiday season – but they’re also packed with deliciously healthy ingredients for a much-needed hit of nourishment as fall comes to an end and winter draws closer.
Adaptogenic pumpkin spice latte
The much-loved PSL gets a healthy, hormone-friendly makeover with this mouth-wateringly simple recipe.
You’ll need: ½ cup unsweetened vanilla almond milk, 3 tablespoons pumpkin puree, ½ teaspoon pumpkin pie spice, ½ teaspoon pure vanilla extract, 2 teaspoons pure maple syrup or stevia, cinnamon, 1 teaspoon each of maca powder and ashwagandha powder, 1-2 shots freshly brewed decaffeinated espresso.
Method:
1/ Add almond milk and pumpkin to a saucepan and cook on a medium heat, using a handheld frother or blender to mix fully.
2/ Remove from the heat and add vanilla, maca, ashwagandha, spices and sweetener
3/ Froth the milk using a handheld frother (or blender).
4/ Add hot coffee and a sprinkle of cinnamon and enjoy whilst hot!
Nourishing pumpkin pie
Who doesn’t love a generous slice of pumpkin pie in the fall? Most store-bought pies are packed with sugar, refined flours and hydrogenated fats – but this home-made version is full of flavor and made with simple, healthy ingredients.
You’ll need: (for the pie crust) 2 cups almond flour, ½ teaspoon baking soda, cinnamon, salt, 1 egg, 2 tablespoons coconut sugar, ¼ cup melted coconut oil. (for the filling) 1 can pumpkin puree, 2 eggs, 2/3 cup coconut sugar, 2 eggs, 1 can chilled coconut milk, 2 tbsp arrowroot starch, pumpkin pie spice.
Method:
1/ Preheat the oven to 350F and grease and line a pie dish. Mix together the almond flour, cinnamon, salt and baking soda in a large bowl.
2/ In a smaller bowl whisk the egg, coconut sugar and coconut oil until well-mixed.
3/ Add the wet ingredients to the dry and mix well until a ball of dough forms. Press the dough into the pie tin.
4/ Add remaining ingredients (for the filling) to a blender and blitz until completely smooth. Pour the pie filling into the raw pie crust and bake for 40-50 minutes until slightly golden.
5/ Remove from the oven and leave to cool completely before serving, as the pie will need time to set (refrigerating for a few hours once cooled is best).
6/ Serve right away with cream or ice cream!
Hormone-balancing pumpkin smoothie
This deliciously thick smoothie features all the benefits of pumpkin alongside protein from yogurt and almond butter, healthy fats and fiber.
You’ll need: 1 frozen banana, ½ cup Greek yogurt, ½ cup pumpkin puree, ½ cup unsweetened almond milk, 1 tablespoon almond butter, EWW Hormone Helper, 1 teaspoon pure vanilla extract, pinch cinnamon, cacao nibs and crushed pecans to decorate (optional).
Method:
1/ Add all ingredients to a blender and mix on high speed until smooth.
2/ Serve immediately with cacao nibs and pecans on top if desired.
Honey roasted pumpkin
As a side or tumbled with salad leaves these tasty chunks of pumpkin are a real crowd-pleaser – enriched with delicious spices for an extra nutrient hit.
You’ll need: One medium pumpkin, olive oil, 3 fresh garlic cloves, 3 teaspoons each of turmeric, smoked paprika, cumin seeds, chilli flakes, salt and pepper to taste.
Method:
1/ Roughly chop and deseed the pumpkin and pre-heat your oven to 350F
2/ Steam or boil the pumpkin for 5-8 minutes until slightly softened
3/ Add the oil, crushed garlic and spices to a bowl and then add the pumpkin, tossing until completely covered in the spice mix
4/ Bake in the oven until golden and crispy, around 35-45 minutes and serve hot as a side or in a tasty fall-inspired salad.
Spicy pumpkin seed mix
This delicious snack is great on the go and helps to reduce food waste! Perfect as a healthy snack or a crunchy salad topping, the seeds can also be stored in an airtight container or jar for up to 7 days.
You’ll need: 1 cup pumpkin seeds, 1 tablespoon olive oil, 1 teaspoon each garlic powder, salt, smoked paprika, cayenne pepper.
1/ Rinse and pat dry the pumpkin seeds and preheat the oven to 350F
2/ Line a tray with parchment paper and add the oil and spices to a bowl
3/ Toss the pumpkin seeds in the oil and spice mixture, spreading onto the baking sheet and roasting until golden, stirring halfway through.
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