5 Pumpkin Recipes to Add to Your Fall Wellness Routine

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As the leaves begin to change colors, it's a sure sign that pumpkin season has arrived! Pumpkin isn't just a seasonal flavor - it's a nutritional powerhouse that can enhance your overall wellness, especially during the colder months. The best part? Pumpkin is incredibly versatile, making it an easy and delicious addition to your favorite dishes and desserts.


Continue reading to discover the health benefits of pumpkin and try out these 5 nutritious pumpkin recipes.


Pumpkin Health Benefits


From its flesh to its seeds, pumpkin offers a wide range of health benefits. While the nutrient content can vary based on factors like origin and environment, most pumpkins are packed with protein, vitamins, minerals, antioxidants, and beneficial compounds such as carotenoids and tocopherols. Some of the top health benefits of pumpkin include:



  • Gut health and digestion: Pumpkin peel contains AIPs, a complex carb that supports gut-friendly bacteria and provides fiber for regularity.

  • Blood sugar balance: Pumpkin powder has the potential to enhance insulin sensitivity, helping to regulate blood sugar levels.

  • Neuroprotective: Antioxidants in pumpkin seed oil may help counteract the harmful effects of aflatoxins on the brain.


Now that you're familiar with the health benefits of pumpkin, it's time to explore ways to incorporate this nutritious ingredient into your fall meals.



5 Pumpkin Recipes To Try This Fall


These dietitian-approved pumpkin recipes bring the flavors of autumn into your dishes while maintaining a focus on health. They're simple to prepare and perfect for enjoying comforting meals without sacrificing nutrition!


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


Pumpkin Lentil Soup


Pumpkin recipes Pumpkin recipes

What You'll Need:



  • 1 cup red lentils

  • 1½ cups pumpkin puree (canned or homemade)

  • 1 small onion, chopped

  • 2 garlic cloves, minced

  • 1 tbsp olive oil

  • 1 tsp ground cumin

  • ½ tsp turmeric

  • 4 cups vegetable broth

  • Salt and pepper to taste


Optional: Fresh parsley for garnish, a squeeze of lemon for added freshness


How To Prepare:



  • In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, and sauté until soft and fragrant, about 3-4 minutes.

  • Add the cumin and turmeric, stirring for 1 minute until spices become aromatic.

  • Stir in the pumpkin puree and cook for another 2 minutes.

  • Add the red lentils and vegetable broth. Bring to a boil, then reduce heat and let it simmer for 20-25 minutes, until lentils are soft.

  • Season with salt and pepper. For a smoother texture, blend the soup using an immersion blender or carefully transfer it to a blender in batches.

  • Serve warm with fresh parsley and a squeeze of lemon, if desired.


Pumpkin Seed Granola


What You'll Need:



  • 2 cups rolled oats

  • ½ cup pumpkin seeds

  • ¼ cup shredded coconut (optional)

  • 2 tbsp chia seeds

  • 1 tsp cinnamon

  • ¼ cup honey or maple syrup

  • 2 tbsp coconut oil, melted

  • 1 tsp vanilla extract

  • Pinch of salt


How To Prepare:



  • Preheat the oven to 300°F (150°C) and line a baking sheet with parchment paper.

  • In a large bowl, mix the 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 in an even layer 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'll Need:



  • 4 salmon filets

  • ½ cup pumpkin seeds, finely chopped or ground

  • 1 tbsp fresh thyme or rosemary, chopped

  • 1 garlic clove, minced

  • 2 tbsp Dijon mustard

  • 1 tbsp olive oil

  • Salt and pepper to taste

  • Lemon wedges for serving


How To Prepare:



  • Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

  • In a small bowl, mix the pumpkin seeds, garlic, fresh herbs, salt, and pepper.

  • Rub each salmon filet with Dijon mustard, then press the pumpkin seed mixture onto the top of each filet.

  • Drizzle with a little olive oil and bake for 12-15 minutes until the salmon is cooked through and the crust is golden and crunchy.

  • Serve with lemon wedges and your favorite roasted veggies.


Pumpkin Protein Pancakes


Pumpkin pancakesPumpkin pancakes

What You'll Need:



  • 1 cup oat flour (or blend oats into a fine flour)

  • ½ cup pumpkin puree

  • 2 eggs

  • ½ cup almond milk (or milk of choice)

  • 1 scoop of HUM's Core Strength vanilla protein powder

  • 1 tsp baking powder

  • 1 tsp cinnamon

  • ¼ tsp nutmeg

  • Pinch of salt

  • 1 tsp vanilla extract


Optional: Pumpkin seeds for topping, maple syrup for serving


How To Prepare:



  • In a large bowl, whisk together the oat flour, baking powder, cinnamon, nutmeg, and salt.

  • In a separate bowl, mix the pumpkin puree, eggs, almond milk, and vanilla extract until smooth.

  • Combine the wet and dry ingredients, stirring until just mixed. Let the batter sit for 5 minutes to thicken slightly.

  • Heat a non-stick pan or griddle over medium heat and lightly grease with oil.

  • Pour about ¼ cup of the batter per pancake onto the pan. Cook for 2-3 minutes until bubbles form, then flip and cook for another 2 minutes until golden.

  • Top with pumpkin seeds and a drizzle of maple syrup, if desired.


Pumpkin Spice Energy Balls


What You'll Need:



  • 1 cup rolled oats

  • ½ cup pumpkin puree

  • ¼ cup almond butter

  • 2 tbsp pumpkin powder (optional, for added flavor)

  • 1 tbsp chia seeds

  • 1 tbsp flax seeds

  • 1 tbsp honey or maple syrup

  • 1 tsp pumpkin spice blend (cinnamon, nutmeg, cloves)

  • ½ tsp vanilla extract


Optional: Mini chocolate chips or dried cranberries for extra texture


How To Prepare:



  • In a large bowl, mix all the ingredients together until well combined.

  • Use a tablespoon or small scoop to form the mixture into bite-sized balls.

  • Place the energy bites on a parchment-lined tray and refrigerate for at least 30 minutes to firm up.

  • Store in an airtight container in the fridge for up to 1 week, or freeze for longer storage.



Conclusion


Pumpkin is a versatile ingredient that not only adds a seasonal twist to your dishes but also brings valuable nutrients to your diet. Whether you're incorporating pumpkin into savory recipes or sweet treats, these healthy pumpkin recipes offer a nutritious boost to your fall menu.


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