Fall in love with pumpkin! Pumpkin is healthful, versatile and one of my favorite hacks to pump nutrition into your everyday favorite foods. And it’s easy! Keep a can of pumpkin on hand and get ready to get creative. This post will have you celebrating pumpkin all year round!
Does the fall season have you jumping on the pumpkin bandwagon?
The slightest hint of cooler weather has so many of us running for all things pumpkin scented and flavored.
Then the holidays hit and all of a sudden, our pumpkin is traded for another seasonal flavor.
But not for this momma.
No.
You’ll find pumpkin here all year round.
I believe pumpkin belongs in one place– in a can. And readily available on the pantry shelf.
In this post I will be sharing the benefits of using canned pumpkin. Stick around until the end if you’re looking to carve out some new recipes.
Canned Pumpkin
Canned pumpkin is one of many “hacks” I incorporate into everyday meals to deliver extra nutrition to my family. By far the quickest way to add a fruit (or vegetable, we can debate later) into food without any work.
So for all of you thinking that pumpkin is well, a bit basic, I’m here to change your mind.
Is Canned Pumpkin really Pumpkin?
Okay, let’s clear up one thing first.
Canned pumpkin is really pumpkin.
The variety of pumpkin, called Dickinson pumpkins, make up the majority of canned pumpkin.
Of course it’s not exactly the same pumpkin that you picked in the patch this past weekend.
And that’s a good thing!! You won’t get that fleshy, watery, stringy mess you encounter when carving.
Tips for Buying Canned Pumpkin
For best quality and the optimal canned pumpkin buying experience, here’s a few suggestions
- Make sure label says 100 percent pumpkin (or natural)
- Pumpkin Pie mix is NOT the same thing (this has added sugars/oils/spices)
- Like any canned good, ensure the can is not compromised/damaged
- Opt for store brand– you save money and won’t run the risk of falling victim to Libby’s pumpkin shortage 2021
Okay, with that out of the way, let’s dive into the good stuff.
Benefits of Pumpkin Puree in a Can
1. Canned Pumpkin is good for you
Think of pumpkin as a “pump” of nutrition. It’s a naturally low calorie food that’s a good source of so many nutrients such as:
- Vitamins— A, C, K
- Magnesium
- Folate
- Fiber
- Antioxidants
These nutrients play a part role in our bodies such as:
- Boosting Immunity
- Heart Health
- Managing weight
- Repairing skin (goodbye fine lines and wrinkles!)
- Reducing risk of cancers
It’s also gluten free so generally safe for celiac and gluten-related disorders.
And this is a bit random, but last week I learned yet another benefit. It was helpful with some gut issues for my dog!
As advised, we mixed canned pumpkin into her food she was good to go. And we avoided a vet bill 🙂
So many good reasons to have canned pumpkin on hand!
2. Canned Pumpkin is Accessible
Accessibility is a very important part of wellness and nutrition. Overall, canned pumpkin is easy to find in grocery stores, walmart, and speciality stores.
The price range varies, but store brands typically are around one dollar making canned pumpkin an absolute deal, considering how nutrient dense it is.
You may be able to find an organic variety, though it does run more expensive.
Once home, canned pumpkin has a long shelf life. So you can stock up!
As a busy mom, heading to my pantry for nutrition is way more realistic than heading to the store most days…
3. Canned Pumpkin is Easy to Use and Ready to Eat
The light flavor and consistency of pumpkin puree makes it easy to use for whatever you need whether it be sweet or savory.
And I love using it when baking with my kids! It’s not too messy, doesn’t require any extra draining or rinsing.
Bonus, pumpkin is edible right out of the can. So licking the bowl and spoon is actually encouraged.
4. Canned Pumpkin is versatile
Okay this is my absolute favorite feature about canned pumpkin.
IT BLENDS INTO SO MANY THINGS.
Like I mentioned above, because it can be sweet or savory, it’s basically a blank slate for whatever you want to eat.
This time of year you’re probably well aware of all things pumpkin flavored.
But did you know there are so many uses for canned pumpkin?
Canned Pumpkin Uses in Recipes
Substitute canned pumpkin in place of wet ingredient when baking using the following general rules:
- Oil (1:1 ratio)
- Eggs (1 egg= 1/4 cup of pumpkin)
- Butter (1:1 ratio)
And it’s great for thickening and adding creaminess in
- Soup
- Chili
- Stews
- Sauces
You can easily stir it into:
- oatmeal
- Yogurt
- Pudding
And, finally, it disguises beautifully into strong flavors such as:
- Chocolate
- Tomato
- coffee
- ground meat
Gosh, I get so excited just talking about the potential of pumpkin!
As someone who loves shortcuts and is low on time and ingredients, canned pumpkin is seriously THE BEST.
Canned Pumpkin Recipes
Here’s some recipes for canned pumpkin. All are easy ways to add into your everyday meals and snacks!
For Sweets and Snacks, please see the following:
- Pumpkin Peanut Butter Swirl Brownies
- Homemade Pumpkin Spice Latte
- Easy Pumpkin Bread (with Protein!)
For Lunch and dinner:
Looking for more?
If you’d love to receive more nutrition tips and tricks like this to your email, sign up here.
And I’d love to know, have I convinced you that pumpkin should be enjoyed all year round?!
Happy Fall Y’all!
Leave a Reply