Pumpkin Puree Is In Season!

Pumpkin puree is in season!

Not only is pumpkin puree delicious, but it is so rich in nutrients and antioxidants! Eating just 1 cup a day gives you your full dose of vitamin A for the day. Vitamin A helps support cell reproductions, vision health, immune function, and healing. Pumpkin puree also provides vitamin K which can potentially protect you against osteoporosis by helping with blood coagulation. Vitamin B is also present in this delicious vegetable! It also has more potassium than you get in one banana, which helps promote proper heart health and muscle function. Traces of iron, copper, manganese, zinc, phosphorus, and magnesium are also present. All of these minerals support bone health, muscle contraction, immunity, and nervous system function.

Eating pumpkin will lower your risk of developing cardiovascular disease because it is high in antioxidants as well as vitamin c and e.

There are so many benefits of eating pumpkin! And there are so many ways to eat it, like simply putting it in your yogurt for your breakfast or snack to baking a delicious treat for everyone to share!

Check out these healthy recipes!

Maple-Pumpkin Custard


6 servings


  • 1 1/2 cups 1% milk
  • 4 large eggs
  • 3/4 cup maple syrup, (see Ingredient note)
  • 3/4 cup canned unseasoned pumpkin puree
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • 3 tablespoons whipped cream
  • 1/4 cup chopped crystallized ginger


  1. Preheat oven to 325°F. Put a kettle of water on to heat for the water bath. Line a roasting pan with a folded kitchen towel.
  2. Heat milk over low heat in a small saucepan until barely steaming but not boiling.
  3. Whisk eggs and syrup in a large bowl until smooth. Gently whisk in the warm milk (a little bit at a time so the eggs don’t cook). Add pumpkin puree, cinnamon, nutmeg and salt; whisk until blended.
  4. Divide the mixture among six 6-ounce (3/4-cup) custard cups. Skim foam from the surface. Place custard cups in the prepared roasting pan. Pour enough boiling water into the pan to come halfway up the sides of the custard cups. Place the pan in the oven and bake, uncovered, until custards are just set but still quiver in the center when shaken, 45 to 50 minutes. Transfer custards to a wire rack and let cool for 45 minutes. Cover and refrigerate for at least 1 hour, or until chilled.
  5. To serve, top each custard with a dollop of whipped cream and a sprinkling of crystallized ginger.


  • Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for up to 2 days.
  • Ingredient Note: If you can find it, use Grade B dark amber syrup to get the best maple flavor.


Per serving: 212 calories; 5 g fat ( 2 g sat , 2 g mono ); 145 mg cholesterol; 37 g carbohydrates; 7 g protein;1 g fiber; 131 mg sodium; 286 mg potassium.

Nutrition Bonus: 100% dv Vitamin A.

Carbohydrate Servings: 2 1/2

Exchanges: 1/2 low-fat milk, 2 other carbohydrate, 1/2 medium fat


Pumpkin Chocolate Chip Cookies


  • 1/2 cup Applesauce
  • 1/4 cup butter
  • 1/2 cup Stevia Baking Blend,  or you can just use sugar
  • 1 cup Pumpkin Puree
  • 1 cup Whole Wheat Flour
  • 1 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/2 tsp Salt
  • 1 tsp ground Cinnamon
  • (optional) 1/4 tsp each ground Ginger and ground Nutmeg
  • 1/2 cup mini Chocolate Chips (see note above)


1.  Cream together butter and stevia.

2. Mix in the applesauce and pumpkin purée.

3. Add flour, baking soda, baking powder, salt, and spices.

4. Fold in chocolate chips.

5. Cookie-scoop the dough onto a sprayed*** baking sheet (I used my #40 scooper–it’s about 1 1/2 Tablespoons).

6. Flatten with your fingers to the shape of a cookie.

7. Bake 9-11 minutes in a preheated 340*F oven, or until lightly golden and fairly firm.

Let rest for a few minutes on the cookie sheet (they finish cooking as they rest). Then transfer to a cooling rack.



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