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HEALTH BENEFITS OF PUMPKINS + 6 RECIPES


Everyone seems to be obsessed with pumpkins in the fall and for good reason! Roasting a whole pumpkin feels impressive and they double as edible décor. Beyond being versatile, pretty and fun to prepare; Pumpkins are loaded with vitamins A & C, which boost the immune system and support eye and skin health. They are a good source of potassium making them good for cardio health and balancing sodium levels. Being rich in antioxidants and soothing to the digestive system makes them the perfect food to keep you healthy throughout the cold and flu season.

ROASTED PUMPKIN PUREE

INGREDIENTS 

  • 1-2 small sugar pie pumpkins

  • Olive or coconut oil

  • Pinch of salt

 DIRECTIONS

Preheat oven to 375

  1. Cut pumpkin in half

  2. Scoop out seeds and stringy flesh. Discard stringy pieces and set seeds aside

  3. Coat generously in olive oil or melted coconut oil

  4. Sprinkle a little pink salt overtop

  5. Place halved pumpkin into a roasting pan, face down

  6. Roast for 30-60 minutes depending on size until pumpkin is very soft and not too brown

  7. Let cool for around 15 minutes

  8. Remove any hard or stringy bits off the top

  9. Scoop out the soft flesh and blend in a food processor or mash very well with a fork

  10. Store in a glass container in the fridge to add into recipes below

5 WAYS TO USE ROASTED

PUMPKIN PUREE

All of these recipes can be modified to fit your taste and dietary restrictions. Play with the proportions and ingredients that work for you!

CHOCOLATE CHIP PUMPKIN OAT BARS

Serves 18

These are perfect to bring to a holiday party or the office. Indulge in these instead of processed cookies, cakes, or brownies. They are high in fiber and packed with vitamins A & C from the pumpkin puree.  

 INGREDIENTS 

  • 5cups oats

  • 1/2 cup maple syrup

  • 1tsp pumpkin spice (or sub with 1tsp cinnamon)

  • 1tsp ginger powder

  • 1tsp cinnamon

  • 2tsp vanilla extract

  • 1cup melted butter or coconut oil

  • 4eggs –beaten

  • 3cups pumpkin puree

  • 2cups chocolate chips

 DIRECTIONS  

  1. Preheat oven to 375

  2. Use coconut oil or butter to line a 4qt pyrex baking dish

  3. Coat oats in spices, vanilla, butter/coconut oil, and maple syrup

  4. Add in whisked eggs, pumpkin puree and mix well

  5. Once everything is combined evenly add in 1 bag of chocolate chips and mix well

  6. Bake for around 20-30 minutes until sides begin to brown

  7. Let cool for at least 10 minutes before serving

SLOW COOKED CHICKEN COCONUT PUMPKIN CURRY

Serves 4

This is a current-favorite at my house. It's savory, sweet, and slightly spicy. Slow cooking the chicken is worth the effort. It will fall apart towards the end, absorbing all of the creaminess from the coconut milk and pumpkin. Use up any vegetables you have on hand. Sub garbanzo beans or tofu for a vegan option. 

INGREDIENTS 

  • 1pound chicken breast cut into tenders

  • 1can coconut cream

  • Thumb sized chunk of ginger

  • 2 garlic cloves

  • 1small shallot

  • 1cup of filtered water

  • 1bunch of carrots

  • 3celery stalks

  • 1-2 zucchini

  • Optional greens and veggies: spinach, bok choy, kale, cilantro, basil, broccoli, bell pepper

  • 2cups pumpkin puree

DIRECTIONS

  1. Sautee shallot, ginger, and garlic in coconut oil until soft

  2. Add in Chicken cutlets and sear for a few minutes on each side until cooked ¾ of the way through

  3. Add chopped carrots, celery, zucchini, peppers, and any other heartier veggies

  4. Mix in 1 cup filtered water, 1 can simple coconut cream, yellow curry powder, sweet paprika, pepper, maple syrup, and tamari to taste

  5. Bring to a boil for 2-3 minutes

  6. Simmer on low for 2-3 hours, stirring occasionally

  7. Add in mashed pumpkin and lighter veggies like broccoli and greens towards the last 10-15 minutes of simmering

  8. Curry is complete when greens are soft and chicken falls apart

PUMPKIN OATMEAL

Serves 2

Start your day with this high fiber, nutrient-dense breakfast to stay grounded and satisfied until lunch. 

 INGREDIENTS 

  • 1cup oats (Steele cut or rolled recommended)

  • 2cups filtered water

  • 2tbs Mashed pumpkin

  • 1 apple chopped small

  • 1 banana chopped small

  • 2tbs coconut flakes

  • 1/2 tsp cinnamon

  • Optional sweetener: honey or maple syrup to taste

  • Optional toppings: sunflower seed butter, chia, flax, hemp seeds, raisins

DIRECTIONS 

  1. Cook 1 cup oats in 2 cups water (length of time will vary depending on the oats you have)

  2. Towards the last 4 minutes add cinnamon, pumpkin, apple, and banana

  3. Add additional water if needed for the right consistency

  4. Simmer until everything is smooth and creamy

  5. Optional: top with honey/maple syrup and any of the optional toppings you prefer

Want another awesome oatmeal recipe? Check out this Ojas boosting oatmeal and morning routine!

 PUMPKIN SOUP

Serves 4

This is another ideal meal if you have been feeling run down. All of the vitamin A & C loaded into this recipe will be sure to boost your immune system and give your skin a beautiful glow!

INGREDIENTS 

  • 1tbs coconut oil

  • 1 small shallot or onion – finely sliced

  • 2tbs fresh ginger - minced

  • 3 cloves garlic - minced

  • 6cups vegetable stock or water

  • 3 celery stalks – chopped small

  • 4 large carrots – chopped small

  • 4-5cups pumpkin puree

  • A small handful of carrot tops

  • Tbs sweet paprika

  • 1tsp dried oregano

  • Optional: 1/2 teaspoon cayenne powder

  • Optional: 2tbs ghee or butter

  • Optional: Brown rice, kale, and cooked chicken

  • Salt and pepper to taste

DIRECTIONS

  1. Sautee shallot, ginger, and garlic in coconut oil.

  2. Pour in Vegetable Stock or water

  3. Bring to a boil

  4. Mix in sweet paprika and dried oregano and optional cayenne for an extra kick

  5. Add celery, carrots and carrot tops

  6. Simmer at a low boil for around 30 minutes until soft

  7. Add in mashed pumpkin and cook for a few more minutes

  8. Use an emersion blender or Vitamix to blend until smooth and creamy

  9. Add salt and pepper to taste

  10. Optional: Add ghee

  11. Optional: Top with roasted pumpkin seeds or serve over rice and /or chicken with wilted kale

PUMPKIN KITCHARI

Serves 2-3

This is one of the most ideal foods to eat if you have been feeling run down or like you might be getting sick. Kitchari and pumpkin are both soothing to the digestive tract while the garlic and ginger make this version supportive to the immune system. Add veggies and ghee to make it a complete meal.

 INGREDIENTS 

  • 1cup white basmati rice

  • 1/2 cup split yellow mung dahl

  • 6 cups of filtered water

  • 1clove of garlic - minced

  • 1Tbs fresh ginger - minced

  • 1/2cup (or more) mashed pumpkin puree

  • 2Tbs ghee

  • 1Tbs Kitchari spice mix (sub yellow curry powder 1/2Tbs)

  • Optional veggies and greens: Carrots (cut small and add in before others) zucchini, broccoli, kale, spinach, bok choy, avocado, cilantro

  • Salt to taste

DIRECTIONS 

  1. In a medium saucepan warm ghee with kitchari spice mix for 1-2 minutes until fragrant being careful not to brown

  2. Add rice and dahl that have been rinsed well and coat the mix in the spiced ghee

  3. Add water, garlic, and ginger

  4. Bring to a boil

  5. Optional: Add carrots

  6. Once boiled bring to a low simmer for 30 minutes

  7. Add optional veggies with 10 minute cook time

  8. Mix in pumpkin puree

  9. Let simmer until all veggies and greens are soft and kitchari has a creamy, soup-like texture

  10. Add salt to taste

  11. Optional: top with avocado and cilantro

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