As you can see, I love everything pumpkin! Growing up in New England, pumpkin season was always my favorite time of the year. It’s amazing how many delicious dishes you can make with pumpkin.
I grew up with home cooked food, my fondest memories are of my family gathered together for the Holidays, and everyone brought their favorite signature dish. I helped my mom bake many pumpkin pies during the Holidays, then delivered them to friends, neighbors, and family.
Pumpkin is a superfood!
It’s chock full of vitamins and antioxidants that are good for you. Raw pumpkin has only 15 calories per 1/2 cup, and is full of iron, zinc, and fiber. It’s high in vitamin C, antioxidants, and beta carotene. Pumpkins are also high in lutein and zeaxanthin, substances that may help prevent the formation of cataracts and reduce the risk of macular degeneration.
But here’s the catch: pumpkin season doesn’t last long.
Why Healthy Pumpkin Recipes Belong in Your Kitchen Right Now
In just a few short weeks, farm stands will close. Soon after, store shelves will swap pumpkins for peppermint. That’s why now is the perfect time to enjoy every bit of this amazing fruit.
So, I’ve gathered my favorite healthy pumpkin recipes into one free e-book. Inside, you’ll find my family’s pumpkin pie, my gluten-free pumpkin muffins, and more. Plus, there’s a special bonus waiting for you!
In this post, you’ll also learn fun pumpkin facts, how to roast pumpkin seeds, and two easy seed snacks. Want the full recipe collection right away? Grab it now, before you forget:
👉 Click HERE to get Dr. Helene’s Free 5 Healthy Pumpkin Recipes + Special Bonus e-book
Ready? Let’s dig in!
Fun Pumpkin Facts That Might Surprise You
Before we start baking, here are a few fun facts to share around the dinner table.
- Pumpkin is a fruit. In fact, botanists call it a type of berry, because it grows from a flower and holds seeds inside.
- It’s mostly water. Pumpkin is about 90% water. That’s one reason it’s so low in calories.
- The name is ancient. The word “pumpkin” comes from the Greek word pepon, meaning “large melon.”
- It’s a true American native. Pumpkin seeds found in Mexico date back more than 7,000 years.
- The first jack-o’-lanterns were turnips. In Ireland, people carved turnips and potatoes. Later, immigrants to America discovered that pumpkins were much easier to carve.
- Illinois is pumpkin country. It grows more pumpkins than any other state. Most of them are turned into canned puree.
- Giant pumpkins are real. Record-breaking pumpkins have topped 2,700 pounds. That’s heavier than many small cars!
- The flowers are edible, too. Pumpkin blossoms can be stuffed, sautéed, or tossed into salads.
Pumpkin Nutrition: Why Your Body Loves This Superfood
As I mentioned, pumpkin is packed with nutrients. For example, its bright orange color comes from beta carotene. Your body turns beta carotene into vitamin A, which supports healthy eyes, skin, and immune function.
In addition, pumpkin’s fiber helps you feel full longer. It also keeps things moving in your gut. If digestion is a struggle for you, read my guide on how to improve gut motility. You can also explore pumpkin’s full nutrient profile on USDA FoodData Central.
Quick tip: Fresh, cooked pumpkin gives you the most benefits. However, 100% pure canned pumpkin works well when you’re short on time. Just be sure it’s not pumpkin pie filling, since pie filling is loaded with added sugar. Also, choose organic whenever possible to avoid pesticides and chemicals.
How to Make Fresh Pumpkin Puree
Making your own puree is easier than you think. First, choose a small sugar pie pumpkin, because large carving pumpkins are watery and bland. Next, cut it in half and scoop out the seeds. (Save them! You’ll need them later.) Then, place the halves cut-side down on a baking sheet. Roast at 400°F for 45 to 50 minutes, or until fork-tender. Finally, scoop out the flesh and blend it until smooth. Extra puree can be frozen for up to 3 months.
Dr. Helene’s Gluten-Free Pumpkin Muffins
Gluten-free pumpkin muffins with rolled oats
These muffins taste like fall in every bite. They’re soft, warmly spiced, and filled with hearty rolled oats. Even better, they’re naturally sweetened with coconut sugar and maple syrup instead of refined white sugar.
Best of all, they’re easy to adapt for your family. For instance, you can swap in gluten-free flour or use non-dairy milk. As a result, almost everyone at your table can enjoy them.
They’re perfect for busy breakfasts, lunchbox treats, or a cozy afternoon snack with tea. In fact, I love baking a batch on Sunday so my week starts off right.
The full muffin recipe is waiting for you inside my free e-book:
👉 Click HERE to get Dr. Helene’s Free 5 Healthy Pumpkin Recipes + Special Bonus e-book
How to Clean and Roast Pumpkin Seeds
Don’t toss those seeds! First, scoop the seeds and stringy pulp into a large bowl of water. Next, rub the seeds between your fingers to loosen the pulp. The seeds float to the top, so they’re easy to skim off. After that, pat them completely dry with a towel, since dry seeds roast up crunchier. Then, toss each cup of seeds with 1 tablespoon of avocado or olive oil and a pinch of sea salt. Spread them in a single layer on a lined baking sheet. Finally, roast at 325°F for 20 to 30 minutes, stirring every 10 minutes, until they’re golden and crisp.
Pumpkin Seed Nutrition Facts
Pumpkin seeds, also called pepitas, are tiny but mighty. One ounce of shelled seeds (about ¼ cup) gives you roughly:
- 160 calories
- 8.5 grams of plant protein
- 13 grams of mostly healthy fats
- 150 mg of magnesium (about 35% of your daily needs)
- 2 mg of zinc (about 20% of your daily needs)
- 2.5 mg of iron
Magnesium supports restful sleep, relaxed muscles, and steady energy. Meanwhile, zinc helps your immune system stay strong. You can learn more from the NIH fact sheets on magnesium and zinc.
Many people don’t get enough magnesium from food alone. If you think you might be one of them, browse my professional-grade supplements here.
Snack Recipe #1: Maple Cinnamon Pumpkin Seeds
Ingredients: 1 cup cleaned and dried pumpkin seeds, 1 tablespoon melted coconut oil, 1 tablespoon maple syrup, ½ teaspoon cinnamon, ¼ teaspoon pumpkin pie spice, and a pinch of sea salt.
Directions: Preheat the oven to 300°F. Next, toss everything together in a bowl. Then, spread the seeds on a parchment-lined baking sheet. Bake for 30 to 40 minutes, stirring every 10 minutes. Let them cool completely, because they get crunchier as they cool.
Snack Recipe #2: No-Bake Pumpkin Seed Energy Bites
Ingredients: 1 cup gluten-free rolled oats, ½ cup roasted pumpkin seeds, ⅓ cup almond or sunflower seed butter, ¼ cup pumpkin puree, 3 tablespoons maple syrup, 2 tablespoons ground flaxseed, 1 teaspoon pumpkin pie spice, and 2 tablespoons dark chocolate chips (optional).
Directions: Stir everything together in a bowl. If the mix feels too sticky, add a few more oats. Then, chill it for 20 minutes. Afterward, roll it into 12 bite-sized balls. Store them in the fridge for up to 5 days.
These bites are perfect for that 3 p.m. slump. Want to know why your energy dips in the first place? Check out what causes afternoon energy crashes.
Hungry for more? There are even more healthy pumpkin recipes in my free e-book:
👉 Click HERE to get Dr. Helene’s Free 5 Healthy Pumpkin Recipes + Special Bonus e-book
DIY Pumpkin Face Mask for Glowing Skin
DIY Pumpkin Face Mask
Pumpkin isn’t just good for your body. It’s good for your skin, too! For instance, pumpkin’s vitamin C helps support collagen, which keeps skin firm and smooth. Plus, its natural fruit enzymes gently exfoliate dead skin cells, leaving your face soft and bright.
Even better, my DIY Pumpkin Face Masque uses just a few simple ingredients you probably already have. It takes only minutes to mix, and there’s no fancy equipment needed.
So, set the mood for a mini spa night. First, turn on some relaxing music. Next, brew a warm mug of herbal tea. Then, sit back and let the mask do its work while you unwind.
Note: Always test a small amount on your inner arm first. Also, skip the mask if you’re allergic to any of its ingredients.
Ready to glow? Get the full face mask recipe inside my free e-book:
👉 Click HERE to get Dr. Helene’s Free 5 Healthy Pumpkin Recipes + Special Bonus e-book
Clever Ways to Use Pumpkin and Pumpkin Seeds Beyond the Kitchen
Once the cooking is done, the fun doesn’t have to stop. Here are a few more creative ideas:
- Nourishing hair mask. Mix 2 tablespoons of pumpkin puree with 1 tablespoon of coconut oil and 1 teaspoon of honey. Then, apply it to damp hair for 15 minutes and rinse well.
- Natural bird feeder. Cut a small pumpkin in half, scoop it out, and fill it with birdseed. Later, the birds can nibble the shell, too.
- Festive vase. Hollow out a small pumpkin, tuck a jar of water inside, and add fresh flowers.
- Garden booster. Instead of trashing your jack-o’-lantern, chop it up and add it to your compost. As a result, you’ll feed next year’s garden.
- Grow your own. Save a few clean, fully dried seeds in a paper envelope. Then, plant them next spring after the last frost. Heirloom varieties work best.
- Kids’ crafts. Dried seeds make fun mosaics, garlands, and collage art.
- Backyard bird treats. Unsalted raw seeds make a healthy snack for wild birds.
Get My FREE 5 Healthy Pumpkin Recipes + Special Bonus E-Book
Dr. Helene’s pumpkin pie recipe
Remember those holiday pies I baked with my mom? Now, you can bake them too. My free e-book includes 5 healthy pumpkin recipes, including my family’s favorite pumpkin pie and my gluten-free pumpkin muffins. Plus, you’ll find a special bonus inside!
Best of all, it’s yours in seconds. Download it now, before pumpkin season slips away.
👉 Click HERE to get Dr. Helene’s Free 5 Healthy Pumpkin Recipes + Special Bonus e-book
Don’t Wait Until January to Feel Your Best
Let’s be honest. The holidays are busy. Too often, we put our health on hold and promise to “start fresh” in January. But what if you started feeling better now?
As a naturopathic doctor, I help people find the root cause of low energy, stubborn weight, poor digestion, and hormone imbalances. Together, we’ll build a plan that fits your real life, holiday treats included.
Holiday schedules fill up fast, so take the first step today:
- New patients: Apply for your first visit here
- Can’t come in? Schedule a telemedicine visit
- Have weight goals? Book a weight loss visit
- Need to restock on Therapeutic Suppments? Order your supplements here
Don’t let another season pass you by. Book your visit today and walk into the holidays feeling energized, confident, and healthy.
And before you go, don’t forget your free gift. Pumpkin season won’t last, so grab your recipes now:
👉 Click HERE to get Dr. Helene’s Free 5 Healthy Pumpkin Recipes + Special Bonus e-book
Enjoy, and happy pumpkin season! 🎃
— Dr. Helene
Hosting little ones with food allergies this fall? Read my alternative Halloween food options for children with food allergies.