Pumpkins Pack a Nutritious Punch
As the leaves start to change color with the arrival of autumn, grocery stores begin filling up with mountains of round, orange pumpkins. These edible fall fruits are much more than jack-o-lantern material. Pumpkins are loaded with beneficial vitamins, minerals, and antioxidants that provide some impressive health perks.
Nutrition Found in Pumpkins
Pumpkins are low in calories, yet high in vital nutrients. One cup of canned pumpkin contains:
- 49 calories
- 12 grams carbs
- 3 grams protein
- 12% daily value of vitamin A
- 11% DV vitamin C
- 8% DV calcium
- 12% DV iron
The bright orange pigment of pumpkins indicate that they are high in beta-carotene, an antioxidant form of vitamin A. Pumpkins are also filled with disease-fighting minerals like copper and potassium.
Benefits of Adding Pumpkins to Your Diet
Consuming pumpkins regularly can enhance your health in numerous ways. Research shows that pumpkins may:
- Improve vision and eye health
- Lower cancer risk
- Protect memory and cognitive function
- Regulate blood sugar levels
- Improve immunity
- Promote weight loss
- Reduce inflammation
- Lower cholesterol
Incorporate Pumpkin into Meals and Snacks
There are endless ways to reap the nutritional benefits of pumpkin. Get creative by adding it into both sweet and savory dishes.
Savory Pumpkin Recipes
Pumpkin enhances the flavor, texture, and nutrition in side dishes, soups, sandwiches, and main courses with its creamy, mellow taste:
- Pumpkin chili
- Pumpkin soup
- Pumpkin risotto
- Pumpkin ravioli
- Pumpkin mac and cheese
- Pumpkin lasagna
- Pumpkin burgers
- Pumpkin pizza
Sweet Pumpkin Treats and Desserts
Pumpkin also stars wonderfully in all forms of autumnal baked goods and desserts like:
- Pumpkin bread
- Pumpkin muffins
- Pumpkin cupcakes
- Pumpkin cookies
- Pumpkin bars
- Pumpkin smoothies
- Pumpkin oatmeal
- Pumpkin pancakes
- Pumpkin pie
- Pumpkin cheesecake
- Pumpkin parfaits
- Pumpkin flan
12 Delicious Pumpkin Pie Recipes
Of all pumpkin desserts, perhaps no treat says fall more than a steaming slice of pumpkin pie topped with whipped cream. The velvety pumpkin custard filling gets balanced by a crisp, flaky crust in this quintessential Thanksgiving finale course. But creative cooks have devised pumpkin pie and tart recipes that venture far beyond the classic cuisine. Explore an array of easy homemade variations
Traditional Pumpkin Pie
Stick with the customary pumpkin pie formula passed down for generations. Canned pumpkin ensures a silky texture and spices like cinnamon, ginger, nutmeg, and cloves add signature flavor nuances. Prepare the filling and refrigerate overnight for the custard to set before baking and slicing.
Vegan Pumpkin Pie
Those avoiding dairy do not have to miss out on pumpkin pie delicousness. Blend silken tofu into the custard base until smooth to mimic the consistency of eggs and evaporated milk in traditional recipes. Press your favorite vegan pie pastry into the dish, fill, and bake until just set in the middle.
Gluten-Free Pumpkin Pie
Gluten-free friends and family can also partake in pumpkin pie pleasures. Make the filling with canned pumpkin puree, then pour into a gluten-free crust made with almond flour, coconut flour, or crispy rice cereal. Chill thoroughly before serving in thin wedges.
Pumpkin Cheesecake Pie
Take pumpkin pie to the next level by incorporating cream cheese into the filing for extra richness and tang. Soften block-style cream cheese first, then beat until light and fluffy. Add canned pumpkin, condensed milk, eggs, and the rest of the ingredients for an ultra-decadent dessert.
Pumpkin Meringue Pie
Lighten up pumpkin pie by finishing it off with billowing meringue peaks instead of pastry on top. Prepare the classic pumpkin custard, pour into a pre-baked pie shell, then top with meringue made by whipping egg whites to soft peak stage. Brown the tips using a kitchen torch or under the broiler for a picture-perfect pie.
Pumpkin Tart
Make petite individual pumpkin desserts by baking pumpkin pie filling ingredients in a mini muffin pan lined with small pieces of refrigerated pie dough. Top the mini pumpkin custard tarts with whipped cream and a nutmeg sprinkle for an adorable presentation.
Pumpkin Cream Pie
Substitute all or part of the evaporated milk typically used in pumpkin pie filling with heavy cream to produce an even richer dessert. The higher fat content makes for an ultra-lush texture and amped up flavor. Serve small slivers to keep this version on the lighter side.
Pumpkin Custard Pie
Those who want to skip fussing with pastry crust should try baking the pumpkin custard in a pie dish without any topping. Pour your favorite pumpkin pie filling recipe into a greased pie dish and bake slowly until just set. The custard will be creamy smooth without pastry that could potentially get soggy.
Pumpkin Chiffon Pie
Inject extra air into pumpkin pie by starting with a tall, stable meringue base. Make sure to utilize cream of tartar when beating the egg whites for optimal volume and stability. Gently fold half of the whipped egg whites into the pumpkin filling to lighten before pouring into the pie shell and topping with the remaining meringue.
Pumpkin Icebox Pie
Cool off with a chilled pumpkin pie variation that sets up via gelatin instead of eggs. Bloom gelatin powder in cold water first then dissolve into hot pumpkin puree. Combine with sweetened condensed milk, spices, salt, and vanilla. Pour into a prepared crust then refrigerate a minimum of 4 hours before slicing and enjoying this refreshing, frosty dessert.
Spiced Pumpkin Pie
Pump up the autumn flavor profile by adding extra spices into both the filling and pastry crust. Try cinnamon, ginger, nutmeg and cloves to intensify that signature pumpkin pie essence. Or get creative with spices like cardamom, allspice, curry powder, cayenne pepper flakes, coffee, and maple.
No-Bake Pumpkin Pie
Save time and oven fuel by making pumpkin pie without any baking required. Simply mix canned pumpkin puree with sweetened condensed milk and desired spices. Then fold into whipped topping and pour into a prepared Oreo or graham cracker crust. Chill completely before topping off each slice with more whipped cream.
FAQs
What is the best type of pumpkin to use for pumpkin pie?
Most bakers recommend using canned pumpkin puree for the smoothest, creamiest pumpkin pie texture and flavor. Pie pumpkins and larger carving pumpkins tend to be stringy with watery flesh. Keeping some canned pumpkin on hand ensures you can bake great pumpkin pie any time.
Should I add eggs to my pumpkin pie filling?
Yes, eggs help create the characteristic creamy custard-like consistency and richness of classic pumpkin pie filling. They also contribute protein and additional nutrition. Vegan bakers can substitute silken tofu or commercial egg replacers to mimic the texture and binding effects of eggs.
What's the difference between pumpkin pie spice and regular cinnamon and nutmeg?
Pumpkin pie spice is a pre-mixed blend of common baking spices used to flavor pumpkin desserts. It typically contains cinnamon, nutmeg, ginger and allspice. Using the mix helps ensure balanced flavor versus going overboard on any one spice.
Is it necessary to whip cream for pumpkin pie?
While not required, adding whipped cream on top of pumpkin pie before serving can provide a tasty textural contrast to the soft custard filling. Sweetened whipped cream or creme fraiche are delicious finishes that cut through the richness. But pie is also delicious on its own!
Should I make the pie crust from scratch for my pumpkin pie?
You can, but unless you are an experienced pie dough expert, using a high-quality store-bought crust can help ensure pumpkin pie success. An crisp, intact crust is essential to hold the silky filling. Pre-made crusts let you skip tricky dough making and focus on the fun filling.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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