Five Reasons to Fall for Pumpkins

Halloween brings plenty of fun carving the traditional pumpkin but we often neglect to make the most of this versatile fruit which has a host of health benefits, alongside warding off the evil spirits of its folklore roots!

Here at That's Food and Drink we are always mindful that far too many pumpkins are wasted at Halloween and we are always working to help stop this from occurring.

Today, for example, my wife got out one of her cookery books and prepared an absolutely delicious pumpkin and apple soup. 

Leading nutritionist Sarah Osborne, of So Nutrition, told That's Food and Drink: “Pumpkins are full of fibre and contain beta-carotene and vitamin C, making them brilliant for your gut, skin and immune system. For families and friends coming together at Halloween, this is a great opportunity to celebrate seasonal foods and enjoy the colours, smells and textures of autumn.”

So what’s so special about the pumpkin?

Firstly, pumpkin flesh is rich in fibre to support digestion and gut health.

Pumpkins are also packed with vital antioxidants that help reduce stress and support long-term health. Beta-carotene, one of those antioxidants, converts to vitamin A for immune support and eye health.

The fibre and high water content in pumpkins support appetite regulation and steady energy levels by stabilising blood sugar.

Potassium and other compounds in the pumpkin also contribute to heart and circulation health, promoting healthy blood pressure.

Finally, pumpkin seeds are high in magnesium, iron and zinc, which are all great for energy and brain health.

“There are plenty simple recipes to use up the pumpkin flesh carved out of your Halloween lantern and make the most of this nutrient-dense food,” explains Sarah Osborne. “You can roast it, mash it, blend it into soups, bake it into breads or muffins, stir it into curries, or even add it to smoothies.”

So Nutrition's pumpkin and banana bread 

This light, sweet-tasting loaf is easy to make and packed with nutrients. You don’t need fancy kitchen equipment, just a bowl, a wooden spoon and a cake or loaf tin.

Ingredients 

100 g butter 

200 g sugar (brown, white or coconut sugar all work) 

200 g pumpkin purée 

2 mashed bananas 

200 g plain flour 

½ tsp ginger 

½ tsp mixed spice (optional) 

¾ tsp baking powder 

2 eggs 

Method 

Preheat the oven to 180°C and line your cake or loaf tin. 

Beat the sugar and butter together until smooth. 

Add the pumpkin purée and mashed bananas and mix well. 

Add the eggs, then gently fold in the dry ingredients – don’t overmix. 

Pour into the lined tin and bake for 55 minutes to 1 hour, or until a skewer comes out clean. 

Sarah Osborne is registered with the Complementary Natural Healthcare Council (CNHC) and the British Association of Nutrition and Lifestyle Medicine (BANT). 

Sarah graduated from The College of Naturopathic Medicine with Distinction in Nutritional Therapy and has undertaken additional training with the International Coaching Federation (ICF). Sarah is also a clinic supervisor and lecturer with the College of Naturopathic Medicine (CNM). 

In 2024, Sarah was named Nutritionist of the Year. Sarah has also written a number of recipe books which you can view here https://adhdandnutrition.co.uk/pages/recipes