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Have you ever thought of pumpkins beyond their plump orange flesh? Pumpkins are a versatile, nutrient-rich fruit that is high in fibre and low in calories. Pumpkins also contain seeds which boast a whopping serve of protein. Right as fall hits and Halloween fast approaches, Pumpkin season is upon us which means cheaper pumpkins and greater availability. So, why not cook them up and devour, rather than carve them?

10 Reasons (And Recipes) To Eat Pumpkin This Fall

1. Pumpkin is High in Potassium

According to Medical News Today, the potassium contained in pumpkin can have a positive effect on blood pressure. Rather than taking a potassium-inclusive supplement, it is better to consume any nutrients and vitamins through food sources, as nutrients work better together and food contains a variety of them. Has there ever been a better excuse for potassium-filled pumpkin, bananas and avocado?

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2. Chocolate Chip Pumpkin Pie Magic Cookie Bars

This magic recipe is where your favourite pie meets your favourite cookie, in one delicious yet super healthy combination. With crisp pecan crust, spiced filling and a dose of choccy chips, how could these be turned down?

Get the recipe here.

3. Eating Pumpkin Is Good For Eye-Health

Did your mother ever tell you that carrots are good for eyesight? Just like carrots, pumpkin contains many vitamins and anti-oxidants which are shown to be able to prevent degenerative eye damage, ageing and body degeneration. It also reduces the risk of cancer, heart disease and can offer protection from asthma. One of the best known sources of beta-carotene is pumpkin, which is why this fruit has a vibrant, orange colour. Once consumed, the body converts beta-carotene into Vitamin A, this delivering the nutritional benefits.

4. Pumpkin And Banana Power Smoothie


Whether it’s the first thing you drink after waking up, an afternoon wake-up, or post-workout refuel, this pumpkin smoothie is perfect for using up leftover pumpkin and is surprisingly tasty, boasting lots of powerful antioxidants, fiber, protein, calcium and potassium. You can’t go wrong with that!

Get the recipe here.

5. Pureed Pumpkin Is A Good Baking Substitute

When baking recipes call for oil, butter or margarine, pumpkin puree can be used instead, which delivers a thickening, creamy texture and a sweeter taste. Pumpkin puree is also lower in calories and higher in fiber than oil, margarine or butter, making it the perfect healthy substitute in rich, moist cakes and muffins. Find out one method of making it here.

6. Mini Cinnamon Sugar Pumpkin Spiced Doughnuts

Is a donut ever a true donut until rolled in vegan butter and cinnamon sugar? These pumpkin doughnuts are the perfect combination of fall food and comfort food. Warning, drooling and indulging is inevitable.

Get the recipe here.

7. Pumpkin Is Great For Fertility

According to Harvard Medical School’s Health Publications, women of child bearing age can promote fertility by consuming iron-rich food sources. For hormone synthesis during pregnancy and lactation, Vitamin A which is found as beta-carotene in pumpkin is essential.

8. Vegan Pumpkin Muffins with Cashew Cream Cheese Frosting

Everyone will love these moist, rich and classic fall-flavoured pumpkin muffins with a rich cashew cream cheese frosting. Leftovers is not a word that goes this plant-based take on traditional flavours and beloved texture.

Get the recipe here.

9. It’s Just Really Good For You

According to Medical News Today from the USDA National Nutrient Database“Consuming one cup of cooked, canned pumpkin would provide well over 100 percent of our daily needs for vitamin A, 20 percent of the daily value for vitamin C, 10 percent or more for vitamin E, riboflavin, potassium, copper, and manganese, and at least 5 percent for thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.” Does it get healthier than that?

 10. Pumpkin Chilli

The recipes so far have been sweet, dessert-esque treats, so why not spice up the kitchen with a vegan pumpkin chili? If rushed for time, you’ll be pleased to know that this recipe comes together in less than 30 minutes and uses staples you’ll probably have in the cupboard. This chilli includes spicy, nutritious and comforting ingredients, alongside an earthy pumpkin flavour.

Get the recipe here.

Image Credits: feastingonfruit | ohsheglows | connoisseurusveg | veggiessavetheday