Pumpkin Spice Season Kicks Off: Healthy Alternatives Revealed

UPDATE: The highly anticipated pumpkin spice season is officially underway, bringing a wave of pumpkin-flavored treats to cafes and kitchens everywhere. Just announced today, health experts are urging consumers to rethink their approach to pumpkin, emphasizing its nutritional benefits over sugary indulgences.

As pumpkin spice lattes, donuts, and cookies flood the market, authorities confirm that pumpkin is not only delicious but also an incredibly healthy food. Packed with vitamins A, C, and B2, along with cancer-fighting antioxidants, pumpkin deserves a spot in your meals beyond just desserts.

With less than 50 calories and at least 3 grams of fiber per serving—one cup of fresh pumpkin cubes or half a cup of canned pumpkin puree—this superfood can be easily incorporated into various dishes. Health advocates are calling for a shift towards savory pumpkin recipes, which can provide the same health benefits without added sugars.

Sherry DeWalt, healthy lifestyles coordinator for the CGH Health Foundation in Sterling, emphasizes the versatility of pumpkin. “Fresh pumpkin can enhance soups and chilies, while canned pumpkin is excellent in smoothies or oatmeal,” she states. Notably, canned pumpkin retains its nutritional value, and some benefits may even be enhanced through the canning process.

For those looking for a delicious, low-sugar alternative, DeWalt recommends trying her Pumpkin Cornbread, a recipe that pairs perfectly with chili. The recipe requires just a few simple ingredients, including 1/2 cup canned pumpkin puree and 2 tablespoons of maple syrup.

To prepare, preheat your oven to 350 degrees F. Grease or line a 9×5 inch loaf pan. Combine the wet ingredients—including the pumpkin puree, vegetable oil, maple syrup, milk, and apple cider vinegar—before mixing in the dry ingredients, which include flour, baking powder, baking soda, pumpkin pie spice, and cornmeal. Bake for 35-40 minutes until a toothpick comes out clean, and enjoy a wholesome treat that celebrates the season without the guilt.

Don’t forget about pumpkin seeds, or pepitas, which are also nutritional powerhouses. Rich in protein and healthy fats, these seeds can be snacked on or added to salads for a crunchy boost.

As pumpkin spice season unfolds, consumers are encouraged to explore healthier options that showcase the true potential of this seasonal favorite. With the right recipes, you can enjoy the flavors of fall while prioritizing your health.

Stay tuned for more updates on pumpkin recipes and health tips as this season progresses! Share your favorite pumpkin dishes and join the conversation on how you’re incorporating this nutritious vegetable into your autumn meals.