Autumn is the perfect time to get back to cooking and baking, warming the home with smells and flavors of the season. Pumpkin is one of fall’s favorite ingredients — we see it in pumpkin breads and pies, as well as savory pumpkin raviolis and risottos, and don’t forget pumpkin beer.

Health Benefits

As versatile as pumpkin is in the kitchen, it is also has a lot of health benefits. A cup of mashed, cooked pumpkin contains more than 200 percent of your recommended daily intake of vitamin A, and aid for vision. They also contain a lot of carotenoids like beta-carotene, hence their bright orange color, which then converts into a form of vitamin A.

One cup of mashed pumpkin contains three grams of fiber, which is a wholesome and low-calorie way to stay fuller, longer. And make sure you save the pumpkin seeds! They are naturally full of plant-based chemicals that help to reduce LDL cholesterol.

Recipe: Pumpkin Pie Energy Bites

(Provided by 


•1 cup pumpkin puree or canned pumpkin

•1 cup gluten free rolled oats

•10-12 medjool dates (pits removed)

•1/4 cup dried cranberries

•2 tablespoons of chia seeds

•2 tablespoons of sunflower seeds or pepitas

•1 teaspoon of cinnamon

•pinch nutmeg


In a food processor, combine the pumpkin, oats, chia seeds, sunflower seeds, cinnamon and nutmeg. Once those are well combined add in the dates and mix some more. Lastly, add in the cranberries and pulse a couple times.

Roll the mixture into balls and place on the lined baking sheet in the fridge. They should only take a few minutes to set up. You can store these in the fridge or even freeze them for longer storage.