Healthy pumpkin recipes enchanted with nutrients

We’re smack dab in the middle of pumpkin season. Between the jack-o-lanterns, the pies, and the ubiquitous spice lattes, we get it if you’ve had your fill of pumpkin at this point. But, this wonder-squash is worth including in your diet all year round: it’s packed with potassium, loaded with beta-carotene, full of fibre, and a great source of vitamin A and vitamin C. Here are five of our favourite healthy pumpkin recipes so you can make every season pumpkin season!


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Pumpkin pie pancakes

A delicious way to start the day, these fall-friendly flapjacks get a protein boost courtesy of Progressive Harmonized Protein.

Pumpkin power: Pumpkin is rich in fibre, with 7g per cup, which slows down digestion and keeps you fuller for longer. So, say bye-bye to those 11am snack attacks.

Serving suggestion: Serve with fresh berries, Canadian Maple Syrup, and a sprinkle of hemp and chia seeds for extra fibre and crunch!

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5 ingredient pumpkin soup

A dream on a chilly fall evening, this pumpkin soup has a hint of spice and is ready to eat in under 10 minutes. A homemade, hearty soup in about the same time it takes to open a can? What’s not to love?!

Pumpkin power: Low-calorie pumpkin is high in potassium, which can have a positive effect on blood pressure. It’s also high in vitamins A and C, which are both anti-oxidants, helping your body shield itself from cancer-causing free radicals.

Serving suggestion: Mix your favourite greens with crunchy apples, toasted walnuts, and orange cranberry dressing and serve on the side of your soup with a slice of whole-grain toast.  

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Pumpkin quinoa cookies with raisins and pecans

These cozy cookies are a perfect snack for a day of apple picking, checking out the fall colours, or just nibbling beside a fire!

Pumpkin power: The bright orange colour is thanks to the high amounts of beta-carotene in pumpkin, a powerful antioxidant which works double duty to reduce the risk of certain types of cancer and protect against heart disease. So, do yourself a favour and have another cookie.

Serving suggestion: These make a perfect after-school snack with a cranberry-pear smoothie, or go full-on fall and snuggle up with a cookie, a cinnamon-spiced pumpkin smoothie, and a good book.

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Pumpkin spice smoothie


Sort of like the latte, but without the scary amounts of sugar and caffeine so you can start your day a little smoother.

Pumpkin power: That bright beta-carotene is converted into vitamin A in the body, which is absolutely essential for eye health. In fact, a cup of pumpkin contains over 200% of the recommended daily intake of vitamin A, making pumpkin perfect for your peepers.

Serving suggestion: Enjoy with a cozy bowl of oatmeal drizzled with honey, toasted almonds, chia seeds, and pumpkin seeds for a picture-perfect breakfast.

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