4 Recipes to Make you Fall for Pumpkin! Featured Image


While you’re looking for your jack-o-lantern, make sure to pick up an extra pumpkin or two to eat! Pumpkin is full of vitamin A and antioxidants that boost your immune system just in time for cold and flu season. The seeds are full of protein, fiber, magnesium and zinc. Not only are they packed with nutrition, but they give that distinct flavor of fall to make special seasonal meals.


Pumpkin Smoothie

1/4 cup of cooked pumpkin (or no salt added canned pumpkin)

1 cup unsweetened vanilla almond milk

16 g. vanilla protein powder

1 tsp pure vanilla extract

1 tsp stevia

1/2 tsp pumpkin pie spice

Coffee or espresso

5 ice cubes

Blend first six ingredients in blender. Can stir mixture into hot coffee, OR add cooled coffee and ice to blender for smoothie.

Compared to Starbucks Pumpkin Spice Latte:

Calories: 123.3                  Calories: 380

Total Fat: 2.8 g                 Total Fat: 14g

Cholesterol: 0.0 mg         Cholesterol 55mg

Sodium: 173.9 mg            Sodium 240mg

Total Carbs: 13.1 g            Total Carbohydrate 52g

Dietary Fiber: 3.4 g          Dietary Fiber 0g

Protein: 16 g                      Protein 14g


Pumpkin Zucchini Muffins

3 cups rolled oats (pulsed in blender or processor until it becomes more flour like)

1/2 cup maple syrup

1 cup chopped nuts

1 tablespoon baking powder

1 teaspoon salt

1 teaspoon ground cinnamon

2 eggs, beaten

¾  cup pureed pumpkin

1 medium zucchini, shredded (about 1 1/2 cups)

1/2 cup olive oil

  1. Grease 12 medium size muffin tin. Preheat oven 400 degrees.
  2. Mix dry ingredients together. Mix eggs, oil and shredded zucchini together and pour over dry ingredients. Mix until moinstened.
  3. Spoon batter into muffin tins. Bake 25 minutes. Cool on wire rack. These freeze well.


Roasted Pumpkin

2 lbs fresh pumpkin, peeled & seeded, 2 tablespoons olive oil

1⁄2 teaspoon salt

1 teaspoon fresh ground black pepper

1 teaspoon ground cumin or 1 teaspoon cumin seed

  1. Pre-heat oven to 200 C or 400°F.
  2. Quarter and then carefully peel and seed the pumpkin.
  3. Cut into chunky 2″ cubes.
  4. Place pumpkin into a large & sturdy roasting tray.
  5. Add the olive oil, salt, pepper & cumin – mix well, making sure that all the pumpkin pieces are coated in olive oil.
  6. Bake in the oven for about 30 to 45 minutes or until the pumpkin is soft & also tinged brown at the edges.

Serve with a main meal as the vegetable dish OR freeze for future savory pumpkin recipes. This makes a great soup! Add pumpkin, spicy crumbled sausage, torn kale, simmered in chicken broth.


Roasted Pumpkin Seeds

1 1/2 cup pumpkin seeds

2 tsp. butter or coconut oil

seasonings of your choice (Cajun, cayenne, chili powder, or cinnamon)

  1. Preheat oven to 300 degrees F.
  2. Clean off any major chunks or strings of pumpkin, but it’s fine to leave a little.
  3. Toss pumpkin seeds in a bowl with the melted butter or oil and seasonings of your choice.
  4. Spread pumpkin seeds in a single layer on baking sheet.
  5. Bake for about 45 minutes, stirring occasionally, until golden brown.