Updated October 26, 2019. | Pumpkins aren’t just a Halloween ornament — as pretty as they look in your fall centerpiece. They are also a versatile, nutrient-rich fruit that is tasty and high in fiber. Pumpkins also contain seeds which boast a whopping serve of protein. Fall is upon us, which means cheaper pumpkins and greater availability. So why not cook them up and devour, rather than just carve them?
11 Reasons (And Recipes) To Eat Pumpkin This Fall
1. Pumpkin is High in Potassium
Pumpkin seeds are high in potassium. They’re a popular snack, particularly in Mexico, where they are called “pepitas.” One hundred grams of pumpkin seeds contain around 919 milligrams of potassium. Every day, the body needs around 100 milligrams of potassium at the very least, but the recommended daily intake for an adult is around 4,700 milligrams. The mineral supports heart health, bone strength, muscle strength, and blood pressure. Sweet potatoes, bananas, avocados are also good sources of potassium.
2. Chocolate Chip Pumpkin Pie Magic Cookie Bars
This magic recipe is where your favorite pie meets your favorite cookie. With crisp pecan crust, spiced filling and a dose of chocolate chips, how could these be turned down?
Get the recipe here.
3. Eating Pumpkin Is Good For Eye-Health
Did your mother ever tell you that carrots are good for eyesight? Just like carrots, pumpkin contains many vitamins and anti-oxidants which are shown to be able to prevent degenerative eye damage, aging, and body degeneration. One of the best-known sources of beta-carotene is pumpkin, which is why this fruit has a vibrant, orange color. Once consumed, the body converts beta-carotene into Vitamin A. Vitamin A helps keep the cornea clear, which is essential for good vision.
4. Vegan Pumpkin Pie Smoothie
Pumpkin pies aren’t just for baking. You can base your smoothies around these flavors too. This recipe requires just six ingredients: coconut milk, bananas, pumpkin puree, maple syrup, pumpkin pie spice, and vanilla extract. It’s guaranteed to get you feeling festive for fall.
Get the recipe here.
5. Pureed Pumpkin Is A Good Baking Substitute
When baking recipes call for oil, butter or margarine, pumpkin puree can be used instead, which delivers a thickening, creamy texture and a sweeter taste. Pumpkin puree is also lower in calories and higher in fiber than oil, margarine or butter, making it the perfect healthy substitute in rich, moist cakes and muffins.
Find out one method of making it here.
6. Mini Cinnamon Sugar Pumpkin Spiced Doughnuts
Is a donut ever a true donut until rolled in vegan butter and cinnamon sugar? These pumpkin doughnuts are the perfect combination of fall food and comfort food. Warning, drooling and indulging is inevitable.
Get the recipe here.
7. Pumpkin Is Great For Fertility
Pumpkin seeds are “a real powerhouse for fertility,” according to Baby and Child. They’re packed with zinc, which supports fertility by regulating normal hormone function and ovulation. Zinc also plays a role in egg cell development, fertiziliation, and embryo development.
8. Vegan Pumpkin Muffins with Cashew Cream Cheese Frosting
Everyone will love these moist, rich, and classic fall-flavored pumpkin muffins with a rich cashew cream cheese frosting.
Get the recipe here.
9. It’s Just Really Good For You
According to Medical News Today from the USDA National Nutrient Database, “Consuming one cup of cooked, canned pumpkin would provide well over 100 percent of our daily needs for vitamin A, 20 percent of the daily value for vitamin C, 10 percent or more for vitamin E, riboflavin, potassium, copper, and manganese, and at least 5 percent for thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.”
Does it get healthier than that?
10. Pumpkin Chilli
The recipes so far have been sweet, dessert-esque treats, so why not spice up the kitchen with a vegan pumpkin chili? If rushed for time, you’ll be pleased to know that this recipe comes together in less than 30 minutes and uses staples you’ll probably have in the cupboard. This chili includes spicy, nutritious and comforting ingredients.
Get the recipe here.
11. Vegan Pumpkin Pie
Pumpkin pie is the crown jewel of the holiday dessert table. This vegan pumpkin pie recipe is a stress-free dessert: just blend the filling, pour over a dairy-free pie crust, and bake.
Get the recipe here.
