Pumpkin Power: Tips for Maximizing Kids Nutrition This Fall Season

Local Pumpkin Farm

Autumn has arrived, marking the season for all things pumpkin! In this blog, I’ll discuss how pumpkins offer benefits beyond just being used for front porch decor, pies, and spiced lattes.

Pumpkins are a SUPERFOOD that can easily be incorporated into meals and snacks for a boost of nutrition.

Pumpkin Nutrition

Pumpkins belong to the squash family. They are rich in vitamins, low in calories, and high in fiber, making them a triple win! In dietetics, we call them "nutrient dense." Pumpkins contain specific nutrients such as Vitamins A, C, E, potassium, folate, and iron.

The vibrant orange color of pumpkins comes from beta-carotene, a potent antioxidant known to lower the risk of chronic diseases, enhance immunity, and safeguard vision and eye health.

When you're out at a pumpkin farm with your kids, be sure to share with them all these facts about the nutritional power of pumpkins!

Here are three of my favorites recipes to make using pumpkin:

Roasted Pumpkin Seeds

Every year we carve a pumpkin and immediately wash the pumpkin seeds. Pumpkin seeds are packed with protein, healthy fats, and magnesium, contributing to heart health and improved mood.

Roasted Pumpkin Seeds

Use this super simple recipe for Roasted Pumpkin Seeds and you have yourself a delicious, nutrient-packed snack. Roasting pumpkin seeds is a tradition in our house, and kids of all ages can enjoy the process - from removing them from the inside of the pumpkin to salting them after they come out of the oven. Yum!

Pumpkin Fluff Dip

Our Itty Bitty Bakers' teachers often make Pumpkin Fluff Dip with kids during our In-House Field Trips, The children get to enjoy in a sweet treat that is packed full of nutrition - what could be better?

Pumpkin Fluff Dip

My own child is a huge fan of this dip, and it has become a staple in our home, especially in the fall for an after-school snack. It pairs well with graham crackers, vanilla wafers, or apple slices. It's a healthy treat that satisfies the sweet tooth.

Another great aspect of this recipe is that children can learn about spices. You can use Pumpkin Pie Spice or its 5 individual components: cinnamon, nutmeg, cloves, allspice, and ginger. Have kids smell the spices before adding them to the recipe. We challenge them to think of a creative word to describe the smell, and we get some funny answers! In addition to smelling the spices, younger children are also learning new vocabulary words.

Pumpkin Chili

Pumpkin doesn't have to be limited to just desserts. There are a lot of savory uses, including this recipe for Pumpkin Chili. This recipe is a great way to teach kids how to incorporate vegetables into everyday meals.

Pioneer Woman's Pumpkin Chili

You can involve children in several stages of the cooking process, from selecting ingredients at the grocery store to mixing the spices. Recipes like this help children to develop a more positive relationship with vegetables, seeing them as delicious components of their meals rather than something to be avoided.

In conclusion, pumpkin is packed with nutrition and can be enjoyed in many diverse ways. What's your favorite recipe using pumpkin? Is it a traditional dish passed down through generations, or perhaps a modern twist on an old favorite? I would love to hear about your recipes and recommendations, so please share your thoughts in the comments.

Happy Fall, y'all!