Eat Seasonably – PUMPKIN

It’s October, which means pumpkins are everywhere! The symbol of Halloween appears in a range of hues from white to yellow to iconic orange and is known to be low in calories, a good source of fiber, and an excellent source of vitamin A. Don’t forget about the seeds! Pumpkin seeds are an excellent source of magnesium, which is a major player in many of the body’s systems. Fall for fall and incorporate this squash into your diet with these tips and tricks from FEED: 

Health benefits:
  • Beta-carotene is one of a group of red, orange, and yellow pigments called carotenoids.
  • Beta-carotene is converted to vitamin A, an essential nutrient. It has antioxidant activity, which helps to protect cells from damage.
  • Pumpkin is a good source of fiber, which supports healthy digestion as well as weight and cholesterol management.
Selecting and storing:
  • Pumpkins are classified as winter squashes, but they are actually harvested in the fall.
  • To get the best quality, select winter squash that are blemish- and bruise-free, with an intact stem and heavy feeling for their size.
  • Have no fear– these thick-skinned vegetables will keep well through the cold winter months.
Preparation and recipe ideas:
  • Pumpkins can be purchased whole to be diced or made into puree, but purchasing canned pumpkin puree is an easy way to add to dishes quickly!
  • Add canned pumpkin to smoothies, soups, and sauces for a vibrant variation.
  • Not all pumpkin dishes have to taste like pie! Try using pumpkin in a savory dish. It pairs well with sage and thyme.
  • Don’t throw away the seeds! Roasting pumpkin seeds is a great option to save for snacking throughout the season.
FEED-favorite recipes:

Roasted Pumpkin Seeds

Pumpkin Smoothie

Pumpkin Oat Muffins

Pumpkin Overnight Oats


Kristin Houts MS, RD, LDN is a Registered Dietitian who specializes in digestive health issues, modified diets due to food intolerance, and is an expert in the Low-FODMAP diet. Follow along as she documents her own experience living with dietary restrictions on her Instagram, @KristinHouts_RD.