Pumpkin Puree The Fall Must Have Staple

Pumpkin Puree The Fall Must Have Staple Pumpkin Puree The Fall Must Have Staple

This is such an amazing easy recipe to make, it does take a bit of preparation but it’s not too hard. Pumpkin puree can go into anything and tastes absolutely amazing, adding an extra flavour to any dish, sweet or savoury. Pumpkins can help with sleep, lowering blood pressure and creating a healthier heart.

 Some Of The Benefits Of Pumpkin

  1. Feel Fuller Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. “Fiber helps keep you fuller longer, which keeps your appetite at bay so you eat less overall,” says nutrition and fitness expert JJ Virgin, author of The Virgin Diet.
  2. Boost Vision A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision, especially in dim light, according to the National Institutes of Health. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness, according to researchers from Harvard. Bonus: Vitamin A also helps form and maintain healthy skin, teeth and bones.
  3. Lower Blood Pressure Pumpkin seed oil is full of phytoestrogens, which research shows are beneficial for preventing hypertension. When researchers fed rats a diet supplement with the oil, they found that it helped lower both systolic and diastolic blood pressure in just 12 weeks.
  4. Sleep Better Pumpkin seeds are rich in tryptophan, the amino acid that contributes to post-Thanksgiving dinner sleepiness, says Virgin. Tryptophan is also responsible for helping the body make serotonin, the feel-good neurotransmitter that helps you relax and unwind. Not only do pumpkin seeds promote better sleep, the serotonin will improve your mood, says Virgin.
  5. Protect Your Package Pumpkins — especially the seeds — are rich in beta-carotene and other antioxidants with cancer protective properties, says Virgin. And pumpkin seeds could be especially healthy for men. Researchers in Taiwan found pumpkin seed oil blocked unhealthy prostate growth in male rats. A quarter cup of the seeds also contains about 2.75 mg of zinc (about 17 percent of the recommended daily intake for adults), which contributes to male sexual health. When young men in a Wayne State University study restricted their dietary zinc intake, they had significantly lower levels of testosterone after 20 weeks.
  6. Have a Healthier Heart All that fiber can also help protect your ticker, research shows. One Harvard study of over 40,000 male health professionals found that those who ate a diet high in fiber had a 40 percent lower risk of coronary heart disease, compared to those who ate a diet low in fiber. A more recent study by Swedish researchers found that women who ate a diet high in fiber had a 25 percent lower risk of heart disease compared with women who ate a low fiber diet. Men benefitted less, likely because they’re more likely to get their fiber from breads, while women are more likely to get their fiber from healthier sources, like fruits and vegetables, the researchers write.

Find More Information about all of the incredible health benefits of eating pumpkin



Mia Vaughan-Young is a 14 year old, healthy-food nut from New Zealand. You’ll mainly find her either in the kitchen or stretching up a storm on her yoga mat. She has a cook book collection to rival any foodie and spends hours each week nose deep in these, looking for inspiration and then creating her own personal variations. She has 2 fabulous dogs Cash and Elsa who keep her active outside no matter what the weather. Mia’s not one for labels – she simply believes she is better off without dairy, gluten, refined sugar, packaged or processed foods. She satisfies her after school cravings with tahini bliss balls and other sweet treats – recipes that she just can’t wait to share with you.

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Pumpkin Puree

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Prep Time: minutes Cooking Time: minutes Total Time: minutes

Yields: 4 cups

Recipe Ingredients

  • 1 large pumpkin

Recipe Instructions

  1. Preheat the oven to 180 degrees Celsius.
  2. Chop the pumpkin into quarters and take out the seeds and cut the skin off.
  3. Once the seeds and skin have gone, chop into small pieces and place in a baking dish.
  4. Cook for 45 – 60 minutes until soft.
  5. Take the dish out of the oven and let the pumpkin cool for 15 minutes.
  6. Place all of the pumpkin into a food processor or good quality blender and pulse until a creamy orange puree has formed.

Recipe Notes

  1. This recipe requires a food processor or a good quality blender to be able to pulse the pumpkin into the puree.

Recipe Credit: Mia

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