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It’s fall. Time for cozy sweaters, leggings and all things pumpkin!

Fall food seems to be all about the pumpkin. Pumpkin spice lattes, pumpkin cheesecake, pumpkin cookies, and more!

While these are delicious treats, here you will find some healthy ways to use pumpkin, but without all the added sugar.


In addition to how delicious it tastes and how versatile pumpkin is, there are also some great benefits to choosing this vegetable in the fall.


The great thing about pumpkin is that it can be a really neutral ingredient to add to your meals, but can be spiced up to work in sweet as well as savory dishes.

Canned or cooked pumpkin goes a long way in desserts like this Pumpkin Pie Dip recipe, soups, and so many different foods and drinks.

You can add it to smoothies or use canned pumpkin in your cake mixes.


One cup of pumpkin is only 30 calories!

This means you can have a good amount of this veggie and all its immense flavor with a low amount of calories.


Pumpkin is loaded with nutrients. In addition to the lower calories and just great taste of pumpkin, enjoying it in the fall can increase the nutrients you are consuming.

Some of the nutrients also vary based on whether you are eating the meat inside the pumpkin, or the actual pumpkin seeds.

Here are some nutrients you will get:

  • Potassium – Pumpkin meat will contain potassium, which is great for helping to lower your blood pressure and boost your heart health.
  • Beta carotene – Beta carotene is found in fruits and vegetables that are an orange color, and that includes pumpkin.
  • Vitamin C – If you need more vitamin C, but aren’t a fan of citrus fruits, you can get a good amount of it in your pumpkin meat. This is not only a beneficial vitamin on its own, but it can help you to absorb iron.
  • Nutrients in Seeds – As for the pumpkin seeds, you will get vitamins like zinc, omega 3s, magnesium, and tryptophan.


Looking for some healthier ways to enjoy your pumpkin? Here are some quick ideas:

Pumpkin Spice Java Delight. Keep it healthy and delicious with this Pumpkin Spice Java Delight recipe by Mommy Moment.

Pumpkin soup. Try this awesome recipe:
Pumpkin Cauliflower Soup With Ginger by Salt And Lavender.

Pumpkin waffles. Here’s a healthy version that both kids and adults will love: Healthy Baked Pumpkin Waffles by Amy’s Healthy Baking.

Pumpkin smoothies. Super easy and delicious for breakfast, lunch or a snack! Pumpkin Pie Smoothie by The Worktop.

You may also like this post with tips on HOW TO ROAST PUMPKIN SEEDS:

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