Pumpkin – One of Autumn’s Superfoods!


We love to decorate with pumpkins in Autumn, and they are also one of Autumn’s superfoods.  Using fresh pumpkin is best, but canned pumpkin provides much the same benefits.  One cup of pumpkin has about 2.7 grams of fiber, as well as vitamin C, vitamin E, magnesium, B-6, folate, potassium, niacin, thiamin, phosphorous, riboflavin, potassium, and copper. Here are some suggestions for using pumpkin that are healthy and delicious for breakfast.

Make Your Own Yogurt Bowl

Start with your favorite type of yogurt or Greek yogurt, and add in some pumpkin puree. Choose any fruits and nuts you want in the bowl, add all the ingredients to the blender, and grind it up. Pour it into a bowl and top it how you like.

Blend Up a Smoothie

Another super easy way to use canned pumpkin for a healthier meal is to make a smoothie. The main basis of a smoothie includes canned pumpkin, yogurt, and milk or nut milk. Options include non-fat Greek yogurt and unsweetened almond milk, regular cow’s milk and vanilla yogurt. Other ingredients can be fruit, nuts and seeds, and perhaps pumpkin spices.

To make a smoothie that tastes a lot like pumpkin pie, start with one frozen banana so that you don’t need added ice. Add the pumpkin puree or canned pumpkin, Greek yogurt, and some milk (whichever type you prefer).  Then add some pumpkin pie spice, a little extra cinnamon and nutmeg, and some pure maple syrup. Blend it all together and enjoy.  Add a scoop of vanilla protein powder to boost the protein.

If you are a vegan or simply want a dairy-free option, get rid of the regular milk and yogurt, and go for dairy-free options. Replace your milk with almond milk or coconut milk to start with. Instead of the regular Greek yogurt, you can either use a type of vegan yogurt, or add in another banana or two to get the same consistency. The rest of the pumpkin smoothie ingredients can be the same as above. This is a really easy way to make it vegan.

Make Pumpkin Butter

Why not try a little pumpkin butter? If you enjoy peanut butter and almond butter, you might also want to make pumpkin butter. This is easily done with canned pumpkin or pumpkin puree. They are a wonderful option to jams or jells on muffins, scones, and your morning toast. Typically, the ingredients for pumpkin butter include your canned pumpkin, pumpkin pie spices, a little sugar (or sugar substitute), and some apple juice. Heat it over the stove to combine ingredients and set aside until it has thickened. Make sure you store it in the refrigerator to keep the pumpkin butter fresh.


Comments are closed.