It’s like clockwork-- with the cooler temperatures and changing leaves comes all-pumpkin-everything. I can’t open up my Instagram feed without seeing some delicious looking pumpkin recipe. I always loved going to the pumpkin patch as a kid, picking out the perfectly shaped pumpkin and carving it up for Halloween. But what I didn’t know as a child is that you can, in fact, eat the pumpkins and that they are indeed a rich source of vital anti-oxidants and nutrients. Pumpkin is one of the lowest calorie root vegetables, while also low in fat and cholesterol yet loaded with vitamins A, C and E. Also rich in dietary fiber, pumpkins are packed with fundamental minerals like folate, iron, magnesium and potassium, all of which are crucial in keeping our heart healthy, bones strong, joints mobile, digestive system churning, and skin glowing.

This veggie can be enjoyed in a variety of different ways and cooked with many different spices, similar to how I like cooking kabocha squash! From breakfast smoothie bowls to pancakes to pumpkin bread, from pumpkin ravioli to salad toppings or even as a simple solo side dish, pumpkin is crazy versatile. With so many nutrient benefits, we should all take advantage of the harvest this fall and hit up the patch! So round up some friends for a carving cocktail party, and be sure to save the scraps for the simple seasonal recipes below (or don’t, say you did, and just use canned pumpkin instead—I won’t tell)!  

P-approved P.umpkin Spiced Latte

Ingredients:

• 1 cup non-diary milk
• 1-2 shots of espresso (depending on preferred strength)
• 1 tablespoon pure canned pumpkin
• 2 dashes of cinnamon
• 1 dash of nutmeg
• 1 dash of ginger
• ½ teaspoon vanilla (optional)

Instructions:

• Mix together pumpkin and milk and cook in a saucepan on medium heat for 45 seconds
• Remove from heat and add nutmeg, ginger and vanilla
• Place in a cup and use a frother to foam the milk. This can also be or place into a blender for 30 seconds until foamy
• Place espresso into mug, add in milk mixture and top with cinnamon
  
  

P.umpkin Brownies

Ingredients:

• 1 cup pure canned pumpkin
• ¼ cup raw honey*
• ½ cup dark chocolate chips
• ½ cup unsweetened cocoa powder
• 4 eggs*

* if vegan, can use pure maple syrup (in place of honey) and flax eggs. 1 flax egg = mix 1 tbsp ground flax with 2-3 tbsp water, stir and let sit until it gells.

Instructions:

• Preheat oven to 350°F
• Line an 8x8 inch baking dish with parchment paper
• Combine pumpkin, honey, cocoa & honey in a bowl and mix until combined
• Fold chocolate chips in and pour into dish
• Bake for 30-35 minutes, until fork test comes out clean
• Let cool for 15-25 minutes before enjoying
  
  

P.umpkin P.uree – perfect for a pie filling, side dish, or hearty soup!

Ingredients:

• 1 medium-large pumpkin
• coconut oil
• cumin, cinnamon, pumpkin spice, or other preferred spices
• water or nut milk (optional)

Instructions:

• Preheat oven to 400° and line a baking sheet with parchment paper
• Wash 1 pumpkin and cut into half, scrapping out strings and seeds (optional: save seeds to roast!)
• Lightly coat flesh with coconut oil and pierce skin several times with fork or knife to help steam escape
• Bake flesh side up for 40-50 minutes (until fork can pierce skin easily). Let pumpkin cool for 10-20 minutes.
• Scoop out the flesh and place in to a blender or food processor. Depending on the taste you’re going after, you can add 1+ teaspoon cumin (savory) or cinnamon (sweet), giving it a little flavor but still allowing the pumpkin to star
• Blend until creamy and smooth, can add water or nut milk to help blend if need be
• Feel free to add more spices dependent upon taste and preference! Sprinkle with pumpkin seeds for a little added crunch and healthy fats.

 

Have any other good pumpkin recipes? Share them in the comments below!