Pumpkin season is here! Despite some places jumping the gun, it’s finally time for pumpkin-flavored coffee, smoothies, cookies, and more. While these treats are nice to indulge in once in a while, they tend to be packed with sugars and calories, which we should consume sparingly.
Pumpkin itself is incredibly healthy. It’s full of vitamin C (2 cups = more than 100% of your daily recommended value), vitamin A, potassium, and beta-carotene (a powerful antioxidant). It also contains a great mix of protein, fat, and fiber, which help to keep you fuller longer.
In order to get that great pumpkin flavor and it’s amazing health benefits, try some of these pumpkin-inspired ideas from creative nutritionists:
- Replace some of the cheese in any macaroni and cheese recipe with pumpkin puree to cut down on fat and add flavor.
- Instead of potatoes, try cooked pumpkin squash as a lower-calorie side dish.
- Mix pumpkin seeds and your favorite nuts for a healthy, filling snack.
- Swap croutons for pumpkin seeds on your go-to salad for a healthy dose of fat and fiber, plus zinc and magnesium.
- Pumpkin Pie Smoothie – Blend 1 cup almond milk, half of a banana, ¼ cup pumpkin, 1 scoop of vanilla protein powder and 1 teaspoon of pumpkin pie spice (cinnamon, nutmeg, ginger, allspice).
- Stir up some new flavor by adding cooked and diced pumpkin to your marinara sauce, or add pumpkin, roasted pecans, lemon zest and parsley to your regular weeknight pasta dish.
- A dollop of canned pumpkin, a dash of cinnamon, and a drizzle of maple syrup transform your oatmeal into a sweet breakfast or healthy dessert.
- For pumpkin-infused baked goods, replace some oil for pumpkin puree (use a 1:1 ratio). If you like your baked goods super moist, use pumpkin puree instead of butter (use a 4:3 ratio).
- Crush pumpkin seeds to create a protein-packed crust for meat or fish.
- Pumpkin hummus? Why not! Stir pumpkin puree into your favorite hummus.
- Add a scoop of pumpkin puree to your pancake batter or add a quarter-cup of pumpkin puree and a teaspoon of pumpkin pie spice to waffle batter for fall-flavored breakfast dishes.
- For more protein and crunch in the morning, top your cereal with pumpkin seeds.
- Using coconut oil and pumpkin spice, roast pumpkin for an easy, low-calorie snack.
- Pumpkin puree + cottage cheese = a creamy, protein-rich snack.
- Season pumpkin seeds with your favorite spices and bake for 15 to 20 minutes at 350 degrees.
- Combine pumpkin puree, pumpkin pie spice, peanut butter, and vanilla protein powder into healthy energy bites.
- Top yogurt with pumpkin, pumpkin pie spice, and fruit for a delicious yogurt parfait.
Visit the Brick Your Neighborhood Deli for a delicious breakfast or lunch. We are open weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm. Stop by, call ahead, or order online. And we are now offering delivery via DoorDash and UberEATS!