It’s October, and you know what that means -- pumpkin madness is back! At the grocery store earlier this week, I marveled at the bright orange displays of fall pumpkin-inspired goodies, from breakfast cereals and granolas to snack cakes and donuts to, of course, lattes and teas. You can even find pumpkin spice Spam and pumpkin pie hummus!
It got me thinking about how this seasonal craze might fit into our health goals. Here are some tips to navigate (and even benefit from) this once-a-year bounty of everything pumpkin.
Pumpkin vs pumpkin seeds vs pumpkin spice… what’s the difference?
Pumpkin itself is the edible fruit -- the yellowish flesh underneath the waxy orange skin. With flavor and nutrition more like a vegetable than a fruit, this squash is low in calories, but a super source of vitamins C and K, fiber, beta carotene (an antioxidant that converts to vitamin A in the body), and modest amounts of B-vitamins and iron. You can cube it and roast it, boil it and puree it into soups or to make pies. Or you can buy it already cooked and mashed up -- pumpkin puree is sold canned and frozen, and its most popular use is, of course, pumpkin pie. But pumpkin is fantastic in healthful, savory dishes like pumpkin stew, pumpkin soup, pumpkin casseroles, and even roasted up with assorted root veggies.
Pumpkin seeds are the edible seeds inside the pumpkin. You can buy them whole or with the shells removed (called “pepitas”). Whole (with shells) will deliver more nutrients and fiber, and fill you up on fewer calories. They’re packed with minerals like magnesium and zinc, and are a great source of essential fatty acids. They have anti-inflammatory properties and can help with blood sugar control. If you buy them packaged, watch for added salt and fat -- plain is best. You can also prepare them at home (an annual tradition in my family). Just separate the seeds from the goo when you carve your next jack-o-lantern and roast them up. See the recipe below!
Pumpkin spice (or pumpkin pie spice) is an aromatic, delicious spice blend containing cinnamon, nutmeg, ginger, allspice, and cloves. While it’s most commonly used for sweets and desserts, you can use pumpkin spice on anything. I like it in whole grains, sprinkled on nuts and popcorn, and in root vegetable dishes. I also add it to my coffee beans, and grind together for an easy pot of pumpkin spice coffee. These spices have health benefits; for example, cinnamon may help with blood sugar control, and ginger (technically a root) has antibacterial properties and eases nausea.
How to choose seasonal pumpkin products
Some of the seasonal pumpkin products may seem healthy, because pumpkins and their seeds are so nutritious. But buyer beware: more often than not, “pumpkin” flavored goodies are little more than a packaged food with added flavoring and color. For example, pumpkin spice Oreos (which may look and sound healthier than the chocolate ones) are just cookies with flavor added (probably not even real spices). A side-by-side Oreo comparison between pumpkin spice and chocolate shows essentially the same nutrient breakdown. And here is the ingredient list: Sugar, unbleached enriched flour, palm and/or canola oil, high fructose corn syrup, cornstarch, salt, baking soda, soy lecithin, natural and artificial flavor, artificial color (yellow 5 lake, red 40 lake, blue 2 lake), paprika oleoresin (color). Definitely not a good choice!
Some of the “better for you” seasonal pumpkin treats I discovered include pumpkin bisque, pumpkin tortilla chips (made from whole grain corn, real pumpkin, spices, and little else), and pumpkin bread made with 100% whole wheat flour and whole seeds.
Bottom line? Read the label! Look through the ingredients, all of which you should be able to pronounce; look for actual pumpkin products. Carefully check the nutrition facts panel for added sugar, saturated fat, and sodium (which should be low - under 20%) and fiber (which should be high - at least 3 grams). Finally, don’t fall victim to FOMO -- remember, these goodies will return next year, so maybe allow yourself one treat, but don’t overdo!
Embrace pumpkin season with your own delicious cooking. Here are 4 budget-friendly, real food recipes using actual pumpkin and/or spice!
Easy Roasted Pumpkin Seeds
Don’t discard those seeds when you decorate your jack-o-lantern this year!
Ingredients:
Seeds from your pumpkin (Once you've scooped them out, soaking them in water for a few hours will help remove the pulp from the shells.)
Nonstick cooking spray
Pumpkin pie spice or other spices
Let seeds dry on a flat surface (either naturally in the air, which may take several hours, or with a clean tea towel). A little pulp on the shells is ok.
Spray seeds lightly with cooking spray and toss with spices in a bowl. I like to do 3 different batches -- one sweet (like pumpkin pie spice), one savory (like garlic powder), and one spicy (like hot chili powder).
Roast the seeds on a cookie sheet on the top rack of the oven for 15 to 20 minutes at 350 degrees. Toss around a few times during the cooking process.
Morning Pumpkin-y Cous Cous
This hot cereal is quick and easy to prepare, and tastes sweet with no added sugar.
Ingredients:
3 cups unsweetened oat or other plant milk
1 cup uncooked whole-wheat couscous or bulgur wheat
1/2 cup chopped dried apricots
1/4 cup currants
2 tbsp pumpkin puree
1 tbsp pumpkin pie spice
Pinch of salt
4 tbsp pepitas
In a medium to large saucepan, heat up milk on low to medium, stirring constantly until it starts to bubble. Remove from heat; stir in couscous, apricots, currants, pumpkin, spice, and salt. Cover mixture, and let it stand for 15 minutes. Fluff with a fork. Sprinkle with pepitas. Serves 4.
PUMPKIN PASTA SAUCE
This is a slightly sweet but mostly savory, creamy, indulgent (but healthy!) topper for whole grain pasta, other whole grains, and even vegetables. What a wonderful alternative to marinara!
Ingredients:
4 cloves garlic, pressed or finely chopped
1 small or 1/2 large onion, finely diced
1 1/2 tablespoons olive oil
3/4 cup unsweetened plant-based milk (soy works well)
3/4 cup canned pumpkin puree
1 1/2 teaspoons dried sage
1/4 tsp pumpkin pie spice
Salt and pepper to taste
1/3 cup pepitas (shelled pumpkin seeds)
Cooked whole wheat fusilli (or other type of pasta, whole grain, or vegetable)
Dried or fresh parsley
In a large saute pan over medium heat, stir the garlic and onion in olive oil for about 5 minutes. Add the sage and stir for another minute.
Reduce heat to low, then add the milk and pumpkin. Stir to combine.
Gently simmer for about 10 minutes. Add salt, pepper, and pepitas; stir, and spoon over pasta and/or veggies. Sprinkle on a bit of parsley and serve.
Tip: for a double pumpkin delight, add small chunks of roasted pumpkin (see recipe below!) to the sauce during the last 5 minutes of cooking.
Basic Roasted Pumpkin
Once you’ve gotten this recipe down, you can do so much with it! It’s delicious on its own, mixed with other roasted veggies, added to salads, chopped up in pilafs, pureed in soups, even in scrambled eggs or tofu.
Ingredients:
Fresh pumpkin
Olive oil
Salt
It’s easier to cook with the skin on and remove later than to peel off the skin first.
Slice pumpkin in half and scoop out the seeds and pulp.
Slice the pumpkin into large chunks (e.g. slice a small pumpkin into quarters). Pierce the skin a few times with a fork. Brush all sides of the pumpkin pieces with a little oil.
Sprinkle with a little salt and place on a parchment-lined baking sheet, flesh side down, skin side up.
Bake at 350F for about 45 minutes, until pumpkin is fork-tender.
Cool and carefully remove skins with a peeler or paring knife. Now your pumpkin is ready for anything!
