Pumpkin isn’t just for lattes and pies – it’s a powerhouse of nutrition that can benefit your health all year round. The Cleveland Clinic highlights pumpkin as a superfood packed with essential nutrients, particularly vitamin A, which supports eye health and strengthens the immune system. Just one cup of pumpkin provides over 200% of the daily recommended intake of vitamin A, making it an excellent addition to your diet if you’re looking to boost vision and immune resilience.
Beyond vision health, pumpkin is rich in potassium, an important mineral for heart health. With fiber, antioxidants, and vitamins C and E, pumpkin helps improve digestion, protects against cell damage, and supports heart function. Pumpkin’s high fiber content helps you feel full longer, making it a smart choice for weight management and a satisfying, low-calorie option.
Even the seeds are beneficial! Pumpkin seeds, or “pepitas,” contain protein, healthy fats, and important minerals like zinc, which supports immune function and wound healing. Roasting these seeds makes a great protein-packed snack you can add to salads, yogurt, or enjoy on their own for a nutritious boost.
With canned pumpkin available year-round, it’s easy to incorporate this superfood into meals. Try adding pumpkin to soups, smoothies, or even as a substitute for butter or oil in baking. Whether as a seasonal favorite or a year-round staple, pumpkin’s nutritional value offers numerous health benefits worth embracing in your daily diet.
This easy and delicious pumpkin pie is a fantastic way to enjoy the health benefits of pumpkin. With simple ingredients and minimal preparation, this recipe will add a classic, wholesome dessert to your holiday table or any occasion.
Ingredients:
1 (15-ounce) can of pumpkin puree (not pumpkin pie filling)
1 (14-ounce) can of sweetened condensed milk
2 large eggs
1 teaspoon ground cinnamon
½ teaspoon ground ginger
½ teaspoon ground nutmeg
½ teaspoon salt
1 (9-inch) unbaked pie crust
Directions:
Prepare the Oven: Preheat your oven to 425°F (220°C).
Make the Filling: In a medium bowl, whisk together the pumpkin puree, sweetened condensed milk, eggs, cinnamon, ginger, nutmeg, and salt until smooth and well-blended.
Assemble the Pie: Pour the filling into the pie crust, spreading it evenly.
Bake: Place the pie in the preheated oven and bake for 15 minutes. After 15 minutes, reduce the oven temperature to 350°F (175°C) and bake for an additional 35-40 minutes, or until a knife inserted 1 inch from the crust comes out clean.
Cool and Serve: Allow the pie to cool completely on a wire rack before serving. For the best texture, refrigerate the pie after it reaches room temperature.
Avoid Air Bubbles: After pouring the filling into the crust, tap the pie gently on the counter to eliminate any bubbles.
Refrigeration: Pumpkin pie should be stored in the fridge, as it contains eggs. It will keep fresh for 3-4 days.
Freezing Option: To make ahead, bake and cool the pie completely. Wrap it tightly in plastic wrap and aluminum foil, then freeze for up to one month. Let it defrost in the refrigerator before serving.
Enjoy this nutritious dessert that’s rich in vitamins, fiber, and antioxidants – a delicious way to celebrate the season’s best superfood.