6 Reasons Why Pumpkin Is the New Superfood

There’s a lot more to pumpkin than flavoring for your coffee or decor for your front stoop. Though the food is so intrinsically tied with all things autumn, and already appears in many of your favorite fall foods, there’s probably a lot you don’t know about it.

For one: pumpkins come in an array of colors, including, green, yellow, white and even blue! Second: pumpkin is “just one of the great winter squash members of the gourd family,” says Emily Melby, R.D.N., of Allergy Associates of La Crosse—which makes pumpkin and its cousins a perfect excuse to visit your favorite farmers market.

Third, and most importantly: Pumpkin packs a major punch when it comes to nutrition.

In fact, pumpkin is rated as a “powerhouse fruit and vegetable,” according to the Centers for Disease Control and Prevention.

“These foods are specifically associated with reducing chronic disease risk and are typically full of color,” says Melby. “It’s definitely a superfood because it contains so many nutrients.”

Want to know more about the nutrients pumpkin packs? Read ahead for more on this superfood and the parts of your body it benefits.

1. It Supports Eye Health

Want to keep your peepers working properly? Load up on the orange stuff! “The orange flesh of pumpkin contains the antioxidant beta carotene, a precursor to vitamin A, which supports eye health,” says Melby.

2. It’s Low-Calorie

You may associate pumpkin with heartier dishes like soups, but the veggie is actually pretty waistline friendly. “Pumpkin is naturally low in calories and high in fiber, making it a great addition to your diet for weight control,” Melby says. The 2015 Dietary Guidelines for Americans suggest eating about 5 ½ cups of red and orange vegetables each week, according to Melby. “Incorporating pumpkin into your weekly diet definitely coincides with this advice,” she adds.

3. It’s Full of Fiber

Searching for something that will keep you fuller longer? Look no further than pumpkin. In addition to being full of vitamins and minerals while also being a “low calorie superstar,” pumpkin is phenomenal at delivering fiber, which slows digestion and helps you feel fuller longer, says Carol Aguirre M.S, R.D./L.D.N., nutritionist and dietitian at Nutrition Connections.

“There’s seven grams of fiber in a cup of canned pumpkin,” says Aguirre. “That’s more than what you’d get in two slices of whole-grain bread.”

She adds, “The high-fiber content means that the carbohydrate content is absorbed slowly so it’s ideal as a weight loss food, and for diabetics because it maintains stable levels of sugar, averting those unfortunate cravings for sweeter and more calorific foods.”

4. It Boosts Your Immunity

Oranges get all the love for providing vitamin C, but similarly hued pumpkin can also provide major advantages. “Pumpkin is packed with nearly 20 percent of the recommended amount of daily vitamin C, which may help one recover from colds faster,” Aguirre says. Serve yourself up some pumpkin and say buh-bye to your tissues!

5. It Reduces ‘Bad’ Cholesterol

Pumpkin is commonly associated with the scariest holiday of the year—but it can actually help keep some frightening health problems at bay. “Nuts and seeds, including those of pumpkins, are naturally rich in certain plant-based chemicals called phytosterols that have been shown in studies to reduce LDL or ‘bad’ cholesterol,” says Aguirre. According to the American Heart Association, LDL cholesterol contributes to fatty buildups in arteries and ups the risk for heart attack or stroke.

6. It’s a One-Stop Shop

Bottom line? Pumpkin pulls double and triple duty in the nutrition department. “I would definitely add pumpkin to the superfood list due to its robust nutrition profile,” says certified nutritional chef of Melissa Eboli of Via Melissa, LLC. “ I define a superfood as foods that are multi-functional, meaning you get a lot of vitamins and minerals from one food source as a one stop shop so to say.”

Pumpkin fits the bill; it’s not only loaded with antioxidants that protect cells from damage, vitamin C that helps shore up immunity, and fiber that helps with digestion—it’s also high in potassium, which is great for lowering blood pressure.

Related Video: Healthy Pumpkin Recipes You’ll Want to Make All Fall

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Pumpkin Seeds: What Do You Do with Them?

Maybe you carved a pumpkin and don’t want to waste all those seeds you gutted out. Or you purchased a big pumpkin to roast (bless you), and you want to do something seedy (ahem) and fun. Then, there’s always that time you spotted the little pepitas at the grocery store, cooed over how cute they were, and bought a bunch on a whim. It’s so easy to get swept up in general fall fever. However you came by them, though, the question remains: what to do with them, exactly? Well, here are several answers, and they’re all quite appetizing. See, not every one of your spur-of-the-moment decisions ends in tragedy.

If you want to acquire pepitas on purpose, you can buy raw or roasted pumpkin seeds at many grocery stores. If not your store, you’ll find them at health food stores or Whole Foods. If you’re stuck with a bunch of seeds (and vegetable guts) when you roast a squash, rinse them in a strainer to remove the pulp, and thoroughly pat them dry. They may take a few minutes longer in the oven, depending on how fresh they are.

Use pumpkin seeds to coat a ball of soft cheese for an autumnal appetizer, sprinkle some on soup to garnish, and add them into chocolate chip or oatmeal raisin cookies, or a hearty loaf of seeded apple bread. And you can always roast those pepitas and spice them any which way for snacking (or before adding them to other dishes). Here are a few of our favorite ways to play with pumpkin seeds.

Roasted Delicata Squash Salad

Chowhound

You’ll need 1/3 cup of roasted, salted pumpkin seeds for this pretty salad of squash slices, spinach, and ricotta salata, a semi-hard Italian cheese. Get our Roasted Delicata Squash Salad recipe.

Creole-Seasoned Pumpkin Seeds

Chowhound

Really, this hardly needs a recipe because it only involves pumpkin seeds, Creole seasoning, and vegetable oil. But you could still mess it up, so here goes: Get our Creole-Seasoned Pumpkin Seeds recipe.

Pumpkin Seed Pesto Pasta

This Savory Vegan

Pesto pasta transitions into fall thanks to pumpkin seeds. For an even greener (and healthier) bite, add kale to the mix. If you prefer parsley, you can also use pumpkin seeds to make chimichurri, and you can use any of these sauces on lots of things, from sandwiches to roasted veggies. Get the recipe.

Pumpkin Seed Mole

Leite’s Culinaria

Mexican mole usually triggers thoughts of deep, dark, spicy, chocolate-inflected sauce, but there are actually seven traditional types of mole, and this lighter green version with fresh herbs and pumpkin seeds is one of them. Use it over any kind of meat, fish, or veggies, or over enchiladas, of course. Get the recipe.

Roasted Butternut Squash Soup

Chowhound

The recipe here says pumpkin seeds are an optional garnish for the soup, but no. A seedless soup is not an option for you. You must get our Roasted Butternut Squash Soup recipe. And follow the directions to the fullest extent of the letter.

Pumpkin Seed Milk

The Blender Girl

Could this be the next oat milk? Maybe not, but it’s worth a try at least once, when you have a surplus of pumpkin seeds. Sweetened with a little vanilla, it’s just the thing for a pumpkin pie smoothie. Get the recipe.

Chocolate-Toffee-Pumpkin-Seed Bark

Chowhound

Don’t think we forgot about dessert—which you can make with an entire pumpkin if you’re so inclined (well, except for the stem). But here’s one of the coolest things about this bark, besides the presence of both chocolate and toffee: it can be made almost as quickly as it’s devoured. This one has a little bit of a kick too. Get our Chocolate-Toffee-Pumpkin-Seed Bark recipe.

Honey-Nut Brittle

Chowhound

A reliable candy thermometer is a necessity for this sweet snack—as are a whole lotta nuts and seeds, like almonds, pumpkin, and sunflower. These are truly honey-roasted treats. Get our Honey-Nut Brittle recipe.

Related Video: How to Roast Pumpkin Seeds

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16 Delicious Things You Can Make from a Pumpkin

Canned is cool, but cooking with actual pumpkins, from scratch, is better. Maybe you went pumpkin picking and ended up with a few too many. Or you carved some pretty amazing jack-o’-lanterns and now you have a pile of pumpkin innards on your table. Fear not: Here are 16 ideas to turn fall’s iconic porch decoration into something delicious. Most of these recipes start with a base of pumpkin purée (see number 1 below) that is simple to make and keeps for months in the freezer.

1. Pumpkin Purée

Soups & Roots & Rants

Follow Pioneer Woman’s easy instructions and pumpkin purée can be on your table in less time than it takes to walk to the store to pick up a can. Freeze it in ice trays and you’ll have cubes of homemade pumpkin flavor to add to your recipes for weeks.

2. Pumpkin Spice Cupcakes

Chowhound

Pumpkin does two primary things to a cake batter: keeps it deliciously moist, and serves as the best medium for the kind of spices that taste perfect in cool weather (allspice, cloves, nutmeg, cinnamon). Here, pumpkin and spice combine for cupcakes. Top with Pumpkin–Cream Cheese Frosting for the best of all fall treats. Get our Pumpkin Spice Cupcakes recipe.

3. Pumpkin Swirl Cheesecake

Chowhound

Pumpkin pie will always and forever have a special place in our hearts. There are times, however, when we crave opening up our dessert squad to some new favorites. That’s when this delicious (and beautiful) cheesecake re-enters our world. Get our Pumpkin Swirl Cheesecake recipe.

4. Pumpkin Tortelloni with Sage and Pumpkin Seeds

Chowhound

San Francisco chef Thomas McNaughton taught us this next-level fall recipe. Flavorful, sweet Cinderella pumpkin (seasoned with a bit of cinnamon, nutmeg, and cider vinegar) becomes the best pasta filling ever. A brown butter and sage sauce finishes them off beautifully. Get our Pumpkin Tortelloni with Sage and Pumpkin Seeds recipe.

5. Pumpkin Pie Flans

Chowhound

Sour cream adds a subtle depth of flavor to this smooth custard mix, with traditional pie spices: cinnamon and allspice. Caramel in the bottom of the ramekins turns into a topping and sauce in one, when the finished custards are inverted onto serving plates. A few crumbled graham crackers make a perfect garnish. Get our Pumpkin Pie Flans recipe.

6. Pumpkin-Spice Liqueur

Chowhound

Better than any artificial syrup you can get from a coffee chain, this booze-based fall cordial captures the earthy-sweet flavor of pumpkin and the holiday taste of sweet spices. Use a good-quality aged rum, such as Appleton or Flor de Caña. Get our Pumpkin-Spice Liqueur recipe.

7. Pepitas

Chowhound

Save the seeds from jack-o’-lantern carving and spread them out on a baking sheet in a single layer. Bake at 375 degrees Fahrenheit for about 7 minutes, checking frequently to make sure they’re not burning. Take a peek at our guide for interesting flavors to try out.

8. Smoothies

Pham Fatale

Use some of the aforementioned purée (see number 1) to add some great nutrition to a breakfast smoothie, the way Pham Fatale does. Combine pumpkin purée in the blender with ice, spices, and milk (dairy- or nut-based) with a little honey or agave or maple syrup to sweeten.

9. Pumpkin Seed and Nut Brittle

Chowhound

This Chowhound recipe is a great way to get some healthy nuts and seeds into dessert.

10. Pumpkin Butter

Serious Eats

If you think apple butter’s good, wait until you try its pumpkin cousin. This recipe is loaded with seasonally appropriate spices (ginger, cinnamon, nutmeg) and makes an amazing spread for toast.

11. Pumpkin Dip

Carolina Charm

Served in a hollowed-out pumpkin, this dip looks great as a centerpiece and is a no-fuss no-bake treat you can whip together in minutes. It goes great with any kind of cookie or even apple slices.

12. Pumpkin Bread

Chowhound

Banana, zucchini—why not pumpkin bread? For better flavor, use your homemade purée instead of canned in this Chowhound recipe.
Photo: Chris Rochelle 

13. Roasted Pumpkin

Delicious tossed with olive oil and shallots or even turned into soup. Our Chowhound recipe for the latter is a great way to use up the pieces of the jack-o’-lantern you discarded in the name of art.

14. Pumpkin Fries

Marisolio Tasting Bar

Instead of sweet potatoes, make fries from pumpkin! The color is amazing and you can experiment with different seasonings like onion powder, curry, garlic, cayenne, and more.

15. Pumpkin Chips

Fig and Pepper

Get rid of the guilt and make pumpkin chips your new go-to afternoon snack. Use a mandolin slicer to make them uniform and you won’t be able to tell the difference between store-bought Terra Chips and your own baked-not-fried alternative!

16. Pumpkin Pudding

La Fuji Mama

Use your homemade purée (see number 1) to make this simple pumpkin pudding. Warm or chilled, this comforting dessert is a homey addition to an autumn dinner party.

Related Video: How to Make Pumpkin Muffins

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Broiled Tandoori-Style Chicken With Almonds and Couscous

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Chocolate Chip Pumpkin Bread

Chocolate Chip Pumpkin Bread! Made with pumpkin puree and warm fall spices, sprinkled with chocolate chips. Great for an afternoon snack with coffee!

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From Blue to Cheese, Get Familiar with These Under-the-Radar Squashes and Pumpkins

If your idea of a pumpkin is limited to the ubiquitous sugar (a.k.a. pie) variety or if your winter squash game doesn’t go beyond spaghetti, butternut, and acorn, it’s time to broaden your horizons. That includes those crazy-looking Cucurbitae—the oddly-shaped, funky-colored squashes that are just begging to be the stars of a future Pixar release.

Robbie Denny is well-acquainted with these up-and-coming movie stars. She’s the Farmers Market and Farm Market Manager for Ventura County’s Underwood Family Farms which plays host to one of the largest Fall Harvest Festivals in Southern California—last year’s event drew over 100,000 attendees.

While you can find all the usual suspects at Underwood, the farm also grows dozens of less familiar pumpkins and winter squashes. While some varieties are simply for the eyes, there are several that not only look great, they taste even better. Below you’ll find some of Denny’s favorites.

Delicata Squash

Shutterstock

Cream-colored with orange and green stripes, its oblong shape reminiscent of a miniature vintage rugby ball, the delicata (which also goes by the far less classy monikers “peanut squash” and “sweet potato squash”) has been one of Underwood’s hottest sellers over the past three years.

True to its name, the delicata has a thin skin offering easy access to its delicious flesh. “It tastes like a cross between fresh corn and pumpkin pie,” says Denny, who prefers a simple preparation—cut in half length-wise, seeds scooped out, drizzled with oil, sprinkled with thyme, then roasted in the oven (or microwaved in a pinch). Try our Roasted Delicata Squash Salad recipe too.

Jarrahdale Pumpkin

Johnny Seeds

When it comes to the Jarrahdale, it’s what’s on the inside that truly counts. According to Denny, this six-to-ten-pound blue-gray skinned beauty is the perfect pumpkin for pie fillings. Resist the temptation to keep the Jarrahdale intact for decorative purposes and take advantage of its sweet, meaty interior which is richer, creamier, and less stringy than the flesh of the more commonly used sugar pumpkin. The sacrifice is worth it.

Red Kuri Squash

Shutterstock

A member of the Hubbard family, the pear-shaped red kuri is a favorite of Denny, who uses the versatile squash in pies, stews, and stuffing. Devotees can’t get enough of its nutty flavor—“kuri” in Japanese refers to a native variety of chestnut. They’re also a cinch to prepare. The squash’s ridge-less, dark-orange skin is edible when cooked, so no peeling is required.

Blue Hubbard Squash

Shutterstock

Weighing upwards of 40 pounds, the Blue Hubbard is certainly a captivating centerpiece. But don’t let its interior go to waste. Denny claims that its nutty orange flesh is ideal for pies and breads.

A handheld electric saw will help provide access to the squash’s notoriously tough blue-green rind, but Denny offers an alternative method to getting to the good stuff. “I just drop it on the cement and it pops right open,” she says. “To me that’s the easiest.”

Turban Squash

Shutterstock

If you’re a fan of the bread bowl, consider this multi-colored marvel with a bulbous cap reminiscent of the Mad Hatter or Kuato from “Total Recall,” depending on your pop culture sensibilities. Denny recommends cutting off the top and cooking the bottom half of the squash while heating chili beans on the side. Remove the flesh, mix it with the chili beans, then serve it in the hollowed out turban. “It’s a beautiful serving bowl,” says Denny, who describes the chili beans and squash combination as “tremendous.”

Long Island Cheese Pumpkin

Shutterstock

For better or worse, the Long Island cheese earned its name from its appearance, not its taste. Though not exactly the spitting image of a traditional cheese wheel, the sizeable tan-colored pumpkin is certainly an attention-grabber.

“It’s beautiful,” says Denny. “A lot of people who buy [Long Island Cheese pumpkins] use them for decoration during October and then use them on their table in November, and then they cook them.”

Mild in flavor, the Long Island can go both savory and sweet—a topping of brown sugar and maple syrup is a particular favorite at Underwood.

Related Video: Roasted Acorn Squash with Wild Rice Stuffing

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