As the weather starts to get colder and the leaves change color, pumpkins take center stage. But what about this time of year makes us crave that PSL flavor more than any other season? Each smell and taste of our beloved pumpkin triggers a rush of happy neurotransmitters like dopamine that evoke happy memories and positive emotions. Smells are even directly sent to the amygdala region of your brain responsible for processing emotional experiences.
But my love of pumpkins goes far beyond my favorite fall memories. As a functional medicine expert, I consider pumpkins a nutritional powerhouse, offering a multitude of benefits for all aspects of your health. In fact, pumpkins are such a powerful superfood that you should consider eating more of even after the last leaves have fallen.
Top 5 health benefits of pumpkin
Its rare that a food can benefit multiple areas of your health. And the ones that can? Well, those are considered superfoods. These are my favorite health benefits of pumpkin and why I think pumpkin should become a staple in your pantry.
1. It boosts your gut health
Rich in dietary fiber - at approximately 2.7 grams per cup - pumpkin can help promote both a healthy gut microbiome since fiber acts as a prebiotic that nourishes the beneficial bacteria already residing in your gut so that it can thrive and multiply. These bacteria also work to ferment the soluble fiber in pumpkins to produce short-chain fatty acids like butyrate, which can reduce any inflammation happening in your gut. And if you need a little help going number 2, fiber adds bulk to your stool so that things can keep moving smoothly.
2. It is a surprising source of protein
Pumpkin seeds usually get overlooked this time of year for lacking that delicious PSL flavor, but they are a part that you definitely shouldn’t sleep on. Containing 12 grams of protein per cup, pumpkin seeds are considered a complete plant protein due to their amino acid content. And did I mention that they are also high in fiber and healthy fats? Definitely a superfood in my book!
3. It is high in health-protecting antioxidants
Considered the "building blocks of life", your cells ensure all systems of your body function properly. Antioxidants are compounds that fight (1) against free radical damage caused by factors like toxins, poor diet, and stress that can damage your cells and result in everything from poor vision and sun damage to chronic diseases like heart problems and cancer.
According to the United States Department of Agriculture, (2) one cup of cooked pumpkin contains multiple antioxidants including alpha-carotene, beta-carotene, Vitamins A, E, and C, and lutein and zeaxanthin which are known for their next-level ability to support eye health.
4. It can help strengthen your immune system
Pumpkins can play a significant role in strengthening your immune system, thanks to their rich nutrient profile, most notably vitamin A, vitamin C, and zinc.
- Vitamin A: Pumpkins are loaded with Vitamin A and the precursor to Vitamin A - beta-carotene. Studies have shown that Vitamin A is necessary for a healthy immune system, going as far to classify (3) deficiencies as an immunodeficiency disorder.
- Vitamin C: This immune-boosting vitamin encourages white blood cell production - the defense mechanisms of your immune system - and can even reduce (4) cold symptoms by up to 30 percent.
- Zinc: This micronutrient is also responsible for producing white blood cells and combining it with Vitamin C can further increase Vitamin C’s immune-boosting benefits.
Plus, the same antioxidant capabilities of pumpkins we mentioned earlier, further support immune system resilience by fighting oxidative stress and inflammation.
5. It can help you maintain a healthy weight
Not only can the fiber content of pumpkins curb your cravings by helping you feel full and satiated, it is relatively low in calories at only 50 per cup since it is technically 94% water. Everything else? Pure superfood nutrients!
My favorite pumpkin recipes
Now that we know pumpkin is functional medicine approved, it can be tempting to go out and buy all the pumpkin flavored things. However, most pumpkin items at the grocery store aren’t necessarily as healthy as they seem. Instead, try one of my favorite recipes made with 100% real pumpkin (aka no added flavors) so you can harness these next-level health benefits of pumpkin - without compromising on taste.
Pumpkin Spice Sweet Cream Cold Foam
Swap out the sugary PSL for a homemade iced pumpkin coffee that is perfect for sipping.
Ingredients:
(Serves 2)
- 1 cup coconut milk
- 1 tbsp canned pumpkin
- 2 tsp maple syrup
- 1 tsp vanilla extract
- 1 tsp pumpkin spice
- 1 tsp cinnamon
- 1 cup cold brew coffee of choice
- Ice
Directions:
- Using a handheld frother or whisk, combine milk, pumpkin, syrup, vanilla, and spices until fully combined and frothy.
- Fill two large glasses halfway with cold brew and ice and top the remaining half with cold foam. Store any remaining foam in the fridge and froth again as necessary.
Creamy One-Pot Pumpkin Pasta
Fall is all about comfort food and this delicious pasta will have you going back for a second bowl!
Ingredients:
- 1 box of gluten or grain-free pasta of choice
- 1 tbsp olive oil
- 2 cups broccoli or veggies of choice
- 1 can full-fat coconut milk
- 1 cup chicken bone broth (or sub more coconut milk or water)
- 1/4 cup nutritional yeast
- 3 heaping tbsp canned pumpkin
- 1 tbsp arrowroot powder + 3 tbsp water
- 2 tbsp chopped fresh basil
- 1 tbsp chopped fresh oregano
- Sea salt and pepper to taste
- Cooked chicken, chicken sausage, or protein of choice (optional)
- Arugula, spinach, or greens of choice (optional)
Directions:
- Dice broccoli or veggies of choice into small pieces and add to a large pot with olive oil. Cook over medium heat for a few minutes or until softened, stirring occasionally. If adding protein, cook this now as well.
- Reduce heat to low and add in coconut milk, bone broth, nutritional yeast, and pumpkin. Stir to fully combine ingredients, and cook for an additional minute or so. Add in arrowroot powder + water mixture and spices, stir again, and cook for another few minutes to incorporate flavors.
- Add in uncooked pasta of choice and mix again until the pasta is fully covered, adding more coconut milk / broth / water as necessary. Cover the pot with a lid and cook over medium heat until pasta is done and sauce is thick. Reduce the heat and continue to stir until the sauce is fully thickened. Turn off the heat, add greens of choice, and stir until wilted.
Almond Flour Pumpkin Bread with holi ( m a n e )
Bread doesn't have to be an indulgence - especially when it's made with pumpkin and collagen-rich holi ( m a n e ). I also snuck in some of myfavoritePascha100% cacao chips for an added pop of flavor without the unnecessary added sugar.
Ingredients:
- 1 can organic pumpkin
- 2 flax eggs (2 tbsp flaxseed meal + 4 tbsp water, sub eggs for non vegan)
- 1/4 cup maple syrup
- 1/4 cup coconut milk
- 2 tbsp melted coconut oil
- 3 cups almond flour
- 1 tbsp arrowroot powder (optional, for more density)
- 2 scoops holi ( m a n e )
- 1 tbsp cinnamon
- 2 tsp pumpkin spice
- 1 tsp baking soda
- 1/2 tsp baking powder
- Chopped raw pecans
- Pascha Chocolate 100% Cacao Baking Chips
Directions:
- Combine pumpkin, flax eggs, syrup, milk, and oil in a large bowl. Mix until smooth. In a separate bowl, mix together almond flour, arrowroot, holi ( m a n e ), and spices. Slowly fold dry ingredients into wet and mix together. Gently stir in remaining ingredients.
- Pour batter into a standard size loaf pan, top with additional pecans and chocolate, and bake at 350 for 50-60 minutes, or until knife comes out clean.
- Let cool completely before removing from the pan and slicing.
Soft-Baked Pumpkin+ Goji Berry+ White Chocolate Cookies
You can't go wrong with cookies and these are the perfect mix of healthy and sweet.
Ingredients:
- 1 flax egg (1 tbsp ground flaxseed + 2 tbsp warm water
- 1/2 cup Kroma OMG Cookie Butter (Code DRCOLE15 for 15% off)
- 3 tbsp organic canned pumpkin
- 1/4 cup pure maple syrup
- 2 cups almond flour
- 1 tsp baking soda
- Lots of cinnamon + pumpkin spice according to your taste
- Goji berries
- Pascha Vegan White Chocolate Baking Chips
Directions:
- Mix all ingredients together in a bowl until dough is thick. Refrigerate for 10 minutes.
- Roll dough into even sized balls, flatten the tops slightly (they won’t spread much), and bake at 350 degrees for 12-15 minutes.
- Let cool completely before removing from the sheet, they’ll seem slightly underdone but will firm up as they cool.
Anti-inflammatory Pumpkin Soup with Gluten-Free Sourdough Croutons
There's nothing better than a bowl of warm soup on a cold fall evening and this one is loaded with superfood ingredients like bone broth, apple cider vinegar, and turmeric.
Ingredients:
- 1 large pumpkin (3-4 lbs), skin and seeds removed (sub butternut squash)
- 1/2 cup chopped carrots
- 2 tbsp olive oil
- 2 tbsp fresh grated ginger
- 2 tsp curry powder
- 2 tsp turmeric
- 1/2 tsp coriander
- 1/2 tsp paprika
- Salt & black pepper
- 1 cup veggie broth (or chicken/bone broth for non-vegan)
- 1 tsp apple cider vinegar
- 1 can full-fat coconut milk
- Optional: red pepper flakes
- Croutons:
- Gluten free sourdough bread
- 1 tbsp olive oil
- Salt & pepper
Directions:
- Dice pumpkin into cubes and place in a large pot with carrots, olive oil, and ginger. Cook for 5 minutes, add remaining spices, and cook for another 5 minutes.
- Add in remaining ingredients and bring to a boil. Lower the heat and let simmer for 30-40 minutes, or until squash and carrots are soft and soup thickens. Blend ingredients in a high-speed blender until soup consistency is reached.
- Prepare croutons by chopping sourdough into bite-sized pieces. Coat in olive oil, salt, and pepper and bake at 350 for 20-30 minutes or until crispy. Top soup with croutons, additional coconut milk, and red pepper flakes if desired.
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