5 Pumpkin Recipes to Add to Your Fall Healthy Routine

When the leaves change color, it can only mean one thing – pumpkin season is here! In addition to being a seasonal flavor, pumpkin is a nutritional powerhouse that can help boost your health during the colder months. The best part? It’s very versatile. Pumpkin is an easy and delicious addition to your favorite meals and desserts.

Read on to learn more about the health benefits of pumpkin and try these 5 healthy pumpkin recipes.

Pumpkin health benefits

From the pulp to the seeds, this fruit can impact your health in many positive ways.

Although nutritional content may vary depending on where it’s grown and the environment in which it’s grown, most pumpkins contain protein, vitamins, minerals, antioxidants, and beneficial compounds like carotenoids and tocopherols. Additionally, some of the major health benefits of pumpkin include:

• Gut health and digestion: Pumpkin peel contains AIP, a complex carbohydrate that helps feed your gut-friendly bacteria and fiber to maintain regularity.
• blood sugar balance: Pumpkin powder may help improve insulin sensitivity, helping to prevent excess sugar from building up in the blood.
• neuroprotection: The antioxidants in pumpkin seed oil reportedly help combat the harmful effects of aflatoxin, a cancer-causing toxin, on the brain.

Now that you know about the health benefits of pumpkin, it’s time to think about how to incorporate this ingredient into your fall menu.

5 Pumpkin Recipes to Try This Fall

These dietitian-approved pumpkin recipes bring the seasonal flavors of fall into your meals while staying nutritious. They’re easy to make and perfect for enjoying a comfort dish without compromising your health!

Here are some delicious, easy, and healthy pumpkin recipes to try this season.

Pumpkin and Lentil Soup

What you need:

• 1 cup red lentils
• 1½ cups pumpkin puree (canned or homemade)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• ½ teaspoon turmeric
• 4 cups vegetable broth
• salt and pepper to taste

Optional: fresh parsley for garnish and a squeeze of lemon for extra freshness

How to prepare:

• In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic and sauté until soft and fragrant, about 3-4 minutes.
• Add cumin and turmeric and stir for 1 minute until spices are fragrant.
• Add pumpkin puree and cook for another 2 minutes.
• Add red lentils and vegetable broth. Bring to a boil, then simmer for 20-25 minutes until the lentils are tender.
• Season with salt and pepper. For a smoother texture, blend the soup with an immersion blender or carefully transfer it to a blender in batches.
• Serve warm with fresh parsley and lemon juice, if desired.

Pumpkin Seed Granola

What you need:

• 2 cups oatmeal
• ½ cup pumpkin seeds
• ¼ cup shredded coconut (optional)
• 2 tablespoons chia seeds
• 1 teaspoon cinnamon
• ¼ cup honey or maple syrup
• 2 tablespoons coconut oil, melted
• 1 teaspoon vanilla extract
• pinch of salt

How to prepare:

• Preheat oven to 300°F (150°C) and line a baking sheet with parchment paper.
• In a large bowl, combine oats, pumpkin seeds, chia seeds, shredded coconut, cinnamon and salt.
• In a small saucepan, gently heat the honey (or maple syrup), coconut oil, and vanilla extract until combined.
• Pour the wet ingredients over the dry mixture and stir until everything is evenly coated.
• Spread the mixture evenly on the baking sheet and bake for 20-25 minutes, stirring halfway through, until golden brown.
• Let the granola cool completely, then store in an airtight container for up to 2 weeks.

Pumpkin Seed Crusted Salmon

What you need:

• 4 salmon fillets
• ½ cup pumpkin seeds, chopped or grated
• 1 tablespoon fresh thyme or rosemary, chopped
• 1 clove garlic, minced
• 2 tablespoons Dijon mustard
• 1 tablespoon olive oil
• salt and pepper to taste
• lemon wedges for serving

How to prepare:

• Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
• In a small bowl, combine pumpkin seeds, garlic, fresh herbs, salt, and pepper.
• Rub each salmon fillet with Dijon mustard, then press the pumpkin seed mixture onto the top of each fillet.
• Drizzle with a little olive oil and bake for 12-15 minutes, until the salmon is cooked through and the skin is golden and crispy.
• Serve with lemon wedges and your favorite roasted vegetables.

Pumpkin Protein Pancakes

What you need:

• 1 cup oat flour (or blend oats into fine flour)
• ½ cup pumpkin puree
• 2 eggs
• ½ cup almond milk (or milk of choice)
• 1 scoop HUM Core Strength Vanilla Protein Powder
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• pinch of salt
• 1 teaspoon vanilla extract

Optional: pumpkin seeds for topping and maple syrup for serving

How to prepare:

• In a large bowl, stir together oat flour, baking powder, cinnamon, nutmeg, and salt.
• In another bowl, combine pumpkin puree, eggs, almond milk, and vanilla extract until smooth.
• Combine wet ingredients with dry ingredients and stir until combined. Let the batter sit for 5 minutes to thicken slightly.
• Heat a nonstick pan or frying pan over medium heat and coat with a little oil.
• Pour about 1/4 cup batter per pancake into pan. Cook for 2-3 minutes until bubbles form, then flip and cook for another 2 minutes until golden.
• Sprinkle pumpkin seeds and a drizzle of maple syrup over top, if desired.

Pumpkin Spice Energy Balls

What you need:

• 1 cup oatmeal
• ½ cup pumpkin puree
• ¼ cup almond butter
• 2 tablespoons pumpkin powder (optional for extra flavor)
• 1 tablespoon chia seeds
• 1 tablespoon flax seeds
• 1 tablespoon honey or maple syrup
• 1 teaspoon pumpkin spice blend (cinnamon, nutmeg, cloves)
• ½ teaspoon vanilla extract

Optional: mini chocolate chips or dried cranberries for added texture

How to prepare:

• In a large bowl, mix all ingredients together until well combined.
• Use a tablespoon or small spoon to form mixture into bite-sized balls.
• Place the energy cubes on a parchment-lined tray and refrigerate for at least 30 minutes to firm up.
• Store in an airtight container in the refrigerator for up to 1 week, or freeze for longer storage.

in conclusion

Pumpkin is a versatile ingredient that not only adds seasonal flavor but also provides beneficial nutrients to your diet. Whether you’re adding pumpkin to savory dishes or desserts, these healthy pumpkin recipes can give your fall menu a nutritional edge.