Category: Cooperative Extension
Pumpkin: Spice up your Life
November 17, 2025 Written by: Kimberly Moore, Health and Well-being Extension Agent
As fall settles in, the air turns crisp and the leaves begin to show their colors. With these seasonal shifts, the selection of fresh fruits and vegetables available in Delaware changes as well. One standout of the season is the pumpkin. Fresh pumpkins can be found at markets and stores across the state from August through November. They’re perfect for outdoor décor, carving into jack-o’-lanterns, or using in a wide variety of delicious recipes. And if working with a whole pumpkin feels intimidating—or they’re out of season—canned pumpkin puree offers an easy, affordable way to bring that classic fall flavor to your meals.
When purchasing canned pumpkin, choose “100% Pure Pumpkin” instead of “Pumpkin Pie Filling” or “Pumpkin Pie Mix”. This will not only reduce the added sugar but also ensure you do not have added spices that may change the flavor of the recipe you are creating. One-half cup of pureed pumpkin contains about 100% of your daily vitamin A, 10% of your daily iron, and 3 grams of fiber, all for around 45 calories. Adding pumpkin to some of your favorite meals is an easy way to get these nutrients & increase your vegetable intake.
Five simple ways to eat pureed pumpkin this season
(whether it be canned or fresh):
1. Add pumpkin to your chili
Just like pumpkin, chili pairs perfectly with cooler weather. Pureed pumpkin is a great addition to chili to increase its thickness while not drastically impacting the flavor. Watch this UD Cooperative Extension Nutrition Nugget to learn more: https://youtu.be/7ux3PjMhCvA?si=n9subj7Utd3TkliC
2. Make a Pumpkin Smoothie
Pumpkin works great in both sweet and savory dishes. A pumpkin smoothie is an easy way to sneak in some vegetables with your breakfast. You can start with this simple Pumpkin Smoothie recipe: https://youtube.com/shorts/N7Shp6nxtzI?si=cGZy0EqVX5rYtITj
3. Add pumpkin to your pasta
To make pumpkin the star of your dinner, you can add a scoop into your favorite tomato-based pasta sauce as it cooks or follow a recipe like the one shown here:https://youtu.be/KzfgP7UVK_g?si=Q5hnCJ9zLqc1I3qW.
4. Add pumpkin to your oatmeal
Hot oatmeal can be a great warming breakfast on a crisp autumn morning. Try adding a scoop of pumpkin to your favorite oatmeal recipe. If you want to give it a “pumpkin pie” flavor, try adding pumpkin pie spices like cinnamon, nutmeg, allspice, and ginger.
5. Bake a Pumpkin Pie
Pumpkin Pie is a classic holiday dessert for a reason! Enjoy a traditional pumpkin pie or try your hand at creating a lighter version. Classes like University of Delaware Cooperative Extension’s Dining with Diabetes utilize several healthier Pumpkin Pie recipes that still taste great!
Pumpkin Puree Nutrition information:
https://fdc.nal.usda.gov/food-details/2469530/nutrients