With fall officially here and Halloween just around the corner, pumpkins are everywhere: on our tables, front balconies . . . and in our plates, featured in everything from desserts to snacks to appetizers! This large yellow-orangey squash that’s part of the cucurbitaceous family is synonymous with festivities and healthy meals. When properly prepared, pumpkins can delight even the most gourmet of taste buds. Plus, as soon as summer draws to a close, they can be found virtually everywhere and hardly cost a thing! Here are a few ideas on how to cook with this local gem.   

What to make with pumpkins? Soup, of course!

A pumpkin’s rich flesh is perfect for making a smooth and savoury soup. A true autumn delight that only costs a few pennies per portion, you can freeze individual portions of your soup for easy lunches and quick weeknight dinners. Here is an excellent recipe that you can prepare in the blink of eye.

In the mood for an original dessert? Discover how to transform your pumpkins into delicious sweet treats the whole family will love!

Oven-roasted pumpkin seeds

What to do with the dozens of pumpkin seeds left over after scooping out your squash? Simply wash them, pat them dry, lay them out on a baking sheet, and roast them in the oven at 190°C / 375°F for 20 minutes, or until nice and golden.

Pumpkin seeds are a yummy alternative to chips. Plus, they make a great high-protein snack and add a nice crunch to salads.

Replace oil and butter with pumpkin compote

With only 25 calories per 100-gram portion (butter contains over 700 calories!), pumpkin flesh, in compote or puree form, can replace butter, oil, or vegetable shortening in most recipes. Plus, it’ll give your baked goods a moist, melt-in-your-mouth texture. For best results, replace half or ¾ of a recipe’s fatty ingredients with pumpkin puree.  

The nutritional benefits of pumpkins and pumpkin seeds

Well-known for their nutritional benefits, pumpkins are loaded with antioxidants. One such antioxidant is beta-carotene, which helps maintain a strong immune system and is the main precursor of vitamin A—which we need for healthy teeth and bones!  

Pumpkin seeds are rich in fibre, zinc, magnesium, iron, and a multitude of other nutrients that help stimulate the immune system and contribute to cardiovascular and digestive health.