Celebrate Pumpkins!

When you think of pumpkins, what comes to mind? Most people associate pumpkins with jack-o-lanterns and Halloween, but why limit its potential to celebrate one day? There are so many fun uses for pumpkin that can be enjoyed for the entire harvest season.

Jack-o-lanterns, Halloween décor, & pie are just some popular uses for pumpkin.  This year, spice things up! Learn more about pumpkin and try new ideas that will keep the seasonal celebrations healthy, fun and festive!

Pumpkin is super rich in nutrients, especially Vitamins A & C!  Not only can pumpkin boost the value of any seasonal dish, its pulp can actually be used to make hair and face masks!  Combine pureed pumpkin with a touch of honey, milk, and finely chopped almonds to create an exfoliating face mask or use a mixture of it with coconut oil for a conditioning hair repair!

Don’t be afraid to spice up your pumpkin.  It tastes great with lightly sweet and warming spices such as nutmeg, cinnamon, coriander, and curry powder.  Try this Savory Pumpkin Soup!

Savory Pumpkin Soup

Makes: 4 servings

Prep Time: 10 minutes

Total Time: 30 minutes


  • 1 (15 oz) can pumpkin puree or 4 cups pumpkin, peeled and diced* (see note)
  • 2 cups low sodium chicken broth
  • 1 (12-ounce) can fat free evaporated milk**
  • 1 medium yellow onion, chopped
  • 3 stalks celery, sliced
  • 2 teaspoons curry powder
  • 2 teaspoons cinnamon
  • 2 teaspoons chili powder
  • 1 teaspoon fresh sage, roughly chopped
  • 3 cloves garlic, minced
  • 2 tablespoon Olive Oil
  • Salt and black pepper to taste


  1. In a medium-sized stockpot or large saucepan, heat oil over medium heat.  Add minced garlic, celery and onion. Sauté until onions soften.
  2. Stir in chicken stock, coconut milk, and pumpkin puree. Bring to a boil, and reduce heat to low.
  3. Add curry powder, chili powder and cinnamon and allow to simmer for about 20 minutes.

*Note: If using raw pumpkin, simmer until pumpkin softens.  Use a blender to puree in small batches

  1. Serve soup with roughly chopped leaves of sage.

Nutrition Information Per Serving:

250 Calories, 10 g Protein, *15 g Fat (5 g Saturated), 22 g Carbohydrate, 4 g Fiber, 13 g Sugar (No added sugar), 664 mg Potassium, 180 mg Sodium

**Substitute 1 cup fat-free half & half or 1½ cups low fat/soymilk for evaporated milk to trim off some extra calories from fat. You may need to add sweetener to taste.