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Published on October 05, 2021

pumpkin puree in glass jar

Add Pumpkin to Your Fall Foods

Fall and Thanksgiving are right around the corner, which means the pumpkin-flavored cakes, cookies and pies are popping up everywhere. It’s easy to justify that piece of pumpkin pie because pumpkins are good for us (which is very true). Pumpkins contain many antioxidants such as vitamin A, vitamin C, and vitamin E. It is also a good source of B-complex vitamins and minerals like copper, calcium, potassium and phosphorus.

But is there a way to get all the health benefits of pumpkin without all the added sugar and calories? Here are some tips and recipes for delicious, healthier pumpkin-flavored treats:

  • Make your own healthier version of Pumpkin Spice Latte.
  • Make overnight pumpkin spice oatmeal by adding just a spoonful of puree and a dash of spice with your regular oatmeal and let it sit overnight. Or make this Quick and Easy Pumpkin Oatmeal.
  • Add pumpkin and pumpkin spice to your whole grain pancake mix; for about every 2 cups pancake mix add about ½ cup pumpkin puree and 1½ tsp pumpkin spice, you may also need about ¼ cup less liquid depending on your pancake recipe.
  • Use canned pumpkin puree (less added sugar) for Pumpkin BBQ Sauce Chicken Wings or other BBQ creations.
  • Mix pumpkin and spices in your smoothies, add small amounts slowly until you find your personal preference of how much you like.
  • Pumpkin and pumpkin spice are also great in baked goods for a fall twist. Try this recipe for Pumpkin Cookies.
  • Add about one can of pumpkin to your favorite chili recipe to add nutrition and creaminess.
  • Mix pumpkin with tomato-based products such as casseroles or spaghetti. Pumpkin itself has very little flavor, it is the spices that give it the distinct flavor profile! You can about ¼ the amount of tomato based product you are using, example for 1 cup spaghetti sauce, add ¼ cup pumpkin and stir thoroughly.

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