Pumpkins & Pumpkin Spice: A Health and Wellness Powerhouse

When the crisp air of autumn rolls in, pumpkins and pumpkin spice begin to take center stage. As much as pumpkin spice flavors are a holiday favorite, some commercial made treats are far too high in sugar to be part of a healthy lifestyle. The American Heart Association (AHA) recommends men have no more than 9 teaspoons of sugar or 36 grams per day, and women should have no more than 6 teaspoons of sugar or 25 grams per day. To put this into perspective: the Starbucks Grande Pumpkin Spice Latte contains 50 grams of sugar, far more than what is considered healthy. 

While often celebrated for their seasonal charm, pumpkins are more than a decorative icon or the base for a sweet-spiced latte. They are loaded with health benefits that can elevate your wellness game, while pumpkin spice offers its own nutritional perks. In this article, we’ll dive deep into the reasons why pumpkins and pumpkin spice should be your go-to wellness ingredients this fall. Plus, we’ll share a few recipes to help you savor these benefits.

The Nutritional Goldmine of Pumpkins

Pumpkins are low in calories and high in essential nutrients, making them an excellent addition to a balanced diet. Here are some of the key health benefits:

1. Rich in Vitamins and Antioxidants: Pumpkins are packed with vitamin A, which is crucial for eye health, immune support, and skin vitality. The bright orange color comes from beta-carotene, a powerful antioxidant that helps neutralize harmful free radicals, reducing your risk of chronic diseases.
2. High Fiber for Digestive Health: The fiber in pumpkins supports a healthy digestive system, helping you feel full longer and stabilizing blood sugar levels. It's a gentle yet effective way to maintain gut health, aiding in everything from digestion to weight management.
3. Supports Heart Health: Pumpkins are rich in potassium, which helps manage blood pressure, balance electrolytes, and support heart function. Combined with fiber and antioxidants, pumpkin can play a role in reducing heart disease risks.
4. Boosts Immune Function: Along with vitamin A, pumpkins contain vitamin C, which further supports your immune system, helping you fend off seasonal illnesses. This dynamic duo keeps your body ready to handle colder weather and fluctuating temperatures.

The Spicy Secrets of Pumpkin Spice

Pumpkin spice isn’t just a festive flavor; its blend of warming spices offers several wellness benefits as well:

• Cinnamon: Known for its anti-inflammatory properties, cinnamon helps regulate blood sugar levels and improve heart health. It’s also a brain booster, potentially enhancing memory and cognitive function.
• Nutmeg & Cloves: These spices are rich in antioxidants and may support digestive health. They also contain antimicrobial properties, helping to keep harmful bacteria in check.
• Ginger: Ginger is a natural anti-inflammatory and can soothe digestive issues while supporting immune function. It’s a powerful ally in maintaining overall wellness during cooler months.

Together, these spices create a nutrient-packed combination that brings more to the table than just flavor.

A Call to Nature: Get Outside!

While enjoying the warmth of pumpkin-spiced treats and wholesome pumpkin-based dishes, consider the holistic wellness benefits of spending time outdoors. The fall season offers a unique opportunity to enjoy nature—crisp walks through fallen leaves, outdoor workouts in cooler weather, or simply soaking up some sunlight to boost your mood and energy. The seasonal shift isn’t just for decoration; it’s a cue to step outside, breathe in the fresh air, and reconnect with nature. Outdoor activity paired with a nutritious diet is a recipe for long-term well-being.

Recipes to Savor

Now that you know the health benefits, it’s time to enjoy pumpkins and pumpkin spice in some delicious and nourishing ways. Here are a couple of recipes to kickstart your fall wellness journey:

Roasted Pumpkin & Quinoa Salad

Ingredients:

• 2 cups cubed pumpkin
• 1 cup cooked quinoa
• 2 tablespoons olive oil
• 1 teaspoon cinnamon
• ¼ cup pomegranate seeds
• Handful of spinach or arugula
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F. Toss the pumpkin cubes with olive oil, cinnamon, salt, and pepper. Spread them on a baking sheet and roast for 25–30 minutes until tender.
2. In a large bowl, combine the roasted pumpkin, cooked quinoa, spinach, and pomegranate seeds.
3. Drizzle with a bit of olive oil and lemon juice if desired, and enjoy this warm, hearty salad packed with fiber, antioxidants, and a touch of sweetness.

Pumpkin Spice Overnight Oats

Ingredients:

• ½ cup rolled oats
• ¼ cup pumpkin puree
• 1 teaspoon pumpkin spice
• ½ cup almond milk
• 1 tablespoon chia seeds
• 1 teaspoon maple syrup or honey (optional)
• Toppings: nuts, seeds, or dried fruit

Instructions:

1. In a mason jar or container, combine oats, pumpkin puree, pumpkin spice, chia seeds, almond milk, and sweetener if using. Stir until well mixed.
2. Refrigerate overnight or for at least 4 hours. In the morning, top with your favorite nuts or seeds for added crunch and enjoy a nutritious start to your day.

Pumpkin Spice Liqueur

Ingredients:

• 1 teaspoon whole clove
• 1 teaspoon whole allspice
• ¾ teaspoon white pepper
• 4 cinnamon sticks
• 1 whole nutmeg
• One 2-inch piece ginger, thinly sliced
• 2 ½ cups Vodka
• 2 cups sugar
• 1 cup water

Instructions:

1. In a small skillet, toast the clove, allspice, white pepper, cinnamon and nutmeg over medium heat until fragrant, 2 minutes. Transfer to a sealable quart jar with the ginger and pour in the vodka. Seal and steep for 2 days, shaking the jar every 12 hours.
2. After 2 days, strain out the solids and transfer them to a small saucepan with the sugar and water. Bring to simmer and cook until the sugar dissolves, 2 minutes. Let cool completely.
3. Strain the syrup into the jar with the infused vodka and shake to combine. Serve on the rocks, in a cup of coffee or stirred into your favorite cocktails.

Yield: 4 cups

Prep Time: 10 minutes, plus cooling time and 2 days steeping

Cook Time: 5 minutes

The Best Pumpkin Muffins {Ever}

Ingredients:

• 1 ¾ cups all-purpose flour
• 1 cup granulated sugar
• ½ cup brown sugar
• 1 teaspoon baking soda
• ½ teaspoon baking powder
• ½ teaspoon salt
• 2 teaspoons ground cinnamon
• ¼ teaspoon ground cloves
• ½ teaspoon ground nutmeg
• 2 large eggs
• 1 (15 oz) can pumpkin puree
• ½ cup coconut oil, melted
• 1 tablespoon milk of your choice
• 1 teaspoon vanilla extract

Instructions:

1. Preheat oven to 375° F. Line a muffin pan with paper liners or grease with nonstick spray. Set aside.
2. In a medium bowl, add the flour, sugar, brown sugar, baking soda, baking powder, salt, and spices. Whisk and set aside.
3. In a small bowl, add the eggs, pumpkin puree, coconut oil, milk, and vanilla extract and whisk until smooth. Pour the wet mixture into the dry ingredients and fold the mixture until consistent. The batter will be thick.
4. Using an ice cream scoop, scoop the batter into the prepared muffin pan.
5. Bake for 22-24 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Let cool for at least 5 minutes before removing the muffins from the pan. Serve

Notes: You may need to heat up your coconut oil if it is solid. Serves 12

Pumpkin Spice Homemade Granola

Ingredients:

• 1/3 cup honey
• 1/3 cup brown sugar packed
• 1 teaspoon vanilla extract
• 2 teaspoons pumpkin spice
• ½ teaspoon salt
• ½ cup coconut oil
• 5 cups old rolled oats
• 2 cups pecans chopped
• 2 cups golden raisins

Instructions:

1. Preheat your oven to 325 degrees. Prepare a large baking sheet by lining it with parchment paper.
2. In a large bowl, whisk together honey, oil, brown sugar, vanilla extract, salt, and pumpkin spice.
3. Gently fold in the oats and the nuts. Spread the mixture onto the baking sheet. Bake for 45 minutes rotating the baking sheet half way though baking.
4. Remove the baking sheet from the oven. Allow to cool for an hour. Break apart the granola and mix in the dried fruit.

Prep Time: 10 minutes

Cook Time: 40 minutes

Notes: Store in an airtight container for up to two weeks

Homemade Pumpkin Spice Latte

Ingredients:

• 8 oz. brewed coffee or even 1-2 shots of espresso
• ½ cup of preferred milk
• 3 tablespoons of pumpkin puree
• ½ teaspoon of pumpkin pie spice
• ½ teaspoon of vanilla extract
• 2 teaspoons of Maple Syrup or Honey to taste
• Cinnamon – for sprinkling on top

Instructions:

With a handheld frother or blender: In a cup or saucepan, mix together preferred milk and pumpkin. Cook on medium heat on the stovetop or microwave for 30-45 seconds. Remove from heat, stir in vanilla, spices and sweetener, place in a cup and use a frother to foam the milk. You can also use an immersion blender – just process for 30 seconds or until foamy. Pour coffee into a large mug, add the foamy milk mixture on top. Sprinkle with cinnamon and enjoy!

With a milk frother: Add the pumpkin, pumpkin pie spice, vanilla and maple syrup to your hot coffee. Froth preferred milk and pour over coffee. Sprinkle with cinnamon and enjoy!

Notes: You might find some pumpkin pulp at the bottom of your glass and that’s totally normal. Starbucks would have it too… if they were using natural ingredients and not syrup.

And for a more delicious rather than nutritious indulgence, try this ooey gooey crock pot cake.

Slow-Cooked Pumpkin Spice Pudding Cake

Ingredients:

• 1 (15 oz.) boxed white cake mix
• 2 teaspoons pumpkin pie spice, plus more for sprinkling
• 1 cup pumpkin puree
• 2/3 cup water
• 3 large eggs, lightly beaten
• 1 1/3 cup coconut oil
• 2 cups whole milk or milk of your choice - it will change the consistency slightly
• 1 (3.9 oz.) instant vanilla pudding mix
• 1 cup white chocolate chips
• 1/8 teaspoon salt

Instructions:

1. Grease the inside of a 4-quart Crock Pot with coconut oil (don't use olive oil or butter because they will cause your cake to burn.)
2. In a large bowl, combine cake mix, pumpkin pie spice, pumpkin, water, eggs, and oil. Beat for two minutes (by hand is fine, or you can use an electric mixer.)
3. Pour cake batter into prepared slow cooker.
4. In a medium bowl, combine vanilla pudding mix and milk. Whisk for two minutes. Allow to stand to minutes to thicken. Spoon pudding over cake batter in slow cooker. Top with the white chocolate chips, salt, and a little more pumpkin pie spice.
5. Cover the slow cooker and turn it to the HIGH setting. Cook for 3 to 4 hours or until completely set. Cake will appear glossy on top, but it shouldn't be wet.
6. Once done, unplug slow cooker, remove crock from heating element, and allow to cool for at least a half hour before gently running a butter knife along the edge of the cake, carefully transferring to a plate, and cutting.

Notes: Serve each piece with some of the pudding from the middle of the cake.

Embrace the flavors and nourishment that pumpkins and pumpkin spice have to offer. They’re not just treats for the taste buds—they’re wellness boosters that can enrich your body and soul this season. Whether you’re crafting a new recipe or heading outdoors for a brisk fall walk, let these autumn treasures enhance both your health and your enjoyment of nature.

_{Written by: L.R. Marshall}

_{©September 2024}