What Are The Benefits of Eating Pumpkins?

The Glorious Gourd: Health Benefits and Recipes for Eating Pumpkin

As the leaves turn golden and the air grows crisp, pumpkins begin to make their grand entrance—not just as Halloween décor, but as a nutritional powerhouse in our kitchens. While often relegated to pies and spooky carvings, pumpkins deserve far more culinary and nutritional acclaim. In this blog, we’ll explore the many health benefits of eating pumpkin, share some mouth-watering recipes, and show you how to roast pumpkin to perfection using the Pep Crisper Baking Tray.

Nutritional Powerhouse: Why Pumpkin Deserves a Spot on Your Plate

Pumpkin isn’t just a seasonal treat—it’s a year-round superfood. Here’s why:

1. Rich in Vitamins and Antioxidants

Pumpkin is packed with beta-carotene, a powerful antioxidant that converts into vitamin A in the body. This supports:

• Eye health
• Immune function
• Skin protection from UV damage

It also contains vitamin C, E, and folate, all of which contribute to immune support and skin health.

2. Low in Calories, High in Fibre

With its high water content (about 94%), pumpkin is naturally low in calories. One cup of cooked pumpkin contains roughly 49 calories and provides up to 25% of the daily fibre requirement for women. Fibre aids digestion, helps regulate blood sugar, and keeps you feeling full longer.

3. Supports Heart Health

Pumpkin’s potassium content helps regulate blood pressure, while its antioxidants may reduce inflammation and oxidative stress—both linked to heart disease.

4. May Reduce Risk of Metabolic Syndrome

A Japanese study found that diets rich in carotenoids (like those found in pumpkin) may help prevent metabolic syndrome—a cluster of conditions including obesity, diabetes, and high blood pressure.

5. Pumpkin Seeds: Tiny Nutrient Bombs

Don’t toss the seeds! Pumpkin seeds are rich in:

• Protein
• Healthy fats (PUFAs)
• Magnesium and zinc

They’re known to support brain health, muscle strength, and even reduce inflammation.

Roasting Pumpkin Advantage: The Pep Crisper Baking Tray 

Roasting pumpkin brings out its natural sweetness and deepens its flavour. And when you use the Pep Crisper Baking Tray, you elevate your roasting game—literally.

Why Pep Crisper?

• 360° Air Circulation: Ensures even cooking and caramelisation.
• Non-Stick Surface: No need for excess oil—healthier and easier cleanup.
• Elevated Design: Keeps pumpkin away from excess moisture and oil, resulting in crisp edges and tender centres.

How to Roast Pumpkin on the Pep Crisper Oven Tray

Ingredients:

• 1 medium pumpkin (or butternut squash)
• 2 tbsp olive oil
• 1 tsp sea salt
• ½ tsp black pepper
• Optional: rosemary, thyme, smoked paprika
  

Instructions:

1. Preheat oven to 200°C (fan 180°C).
2. Peel and deseed the pumpkin. Cut into 2–3cm cubes.
3. Toss with olive oil, salt, pepper, and herbs/spices.
4. Spread evenly on the Pep Crisper Tray.
5. Roast for 25–30 minutes, turning halfway, until golden and tender.
   

Serve as a side dish, toss into salads, or blend into soups.

The Pep Crisper Oven Baking Tray is available HERE!

Delicious Pumpkin Recipes to Try

Let’s put this versatile veg to work with some UK-friendly recipes that celebrate pumpkin’s sweet and savoury sides.

1. Creamy Pumpkin Soup

A comforting classic, perfect for chilly evenings.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 600g roasted pumpkin (see above)
• 500ml vegetable stock
• 100ml double cream
• Salt and pepper to taste
  

Instructions:

1. Sauté onion and garlic in olive oil until soft.Add roasted pumpkin and stock.
2. Simmer for 10 minutes.
3. Blend until smooth. Stir in cream.
4. Season and serve with crusty bread.
   

2. Pumpkin Muffins (BBC Good Food)

Perfect for Bonfire Night or a mid-morning snack.

Ingredients:

• 225g plain flour
• 2 tsp baking powder
• 1 tbsp ground cinnamon
• 100g caster sugar
• 50g soft light brown sugar
• 200g pumpkin purée
• 2 large eggs
• 125g melted salted butter

Instructions:

1. Preheat oven to 200°C (fan 180°C). Line a muffin tin.
2. Mix dry ingredients in a bowl.
3. Whisk purée and eggs, then combine with dry mix and butter.
4. Spoon into cases and bake for 15 minutes.
   

3. Pumpkin and Chickpea Curry

A hearty vegetarian dish with warming spices.

Ingredients:

• 1 tbsp coconut oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp curry powder
• 400g chopped tomatoes
• 400g chickpeas (drained)
• 500g roasted pumpkin
• 200ml coconut milk
• Fresh coriander
  

Instructions:

1. Sauté onion and garlic in coconut oil.
2. Add curry powder, tomatoes, chickpeas, and pumpkin.
3. Simmer for 15 minutes, then stir in coconut milk.
4. Garnish with coriander and serve with rice.
   

4. Pumpkin Pie (Tesco Real Food)

A sweet treat for autumn gatherings.

Ingredients:

• 300g pumpkin purée
• 150g brown sugar
• 2 eggs
• 1 tsp cinnamon
• ½ tsp nutmeg
• 200ml evaporated milk
• 1 shortcrust pastry case
  

Instructions:

1. Preheat oven to 180°C.
2. Mix purée, sugar, eggs, spices, and milk.
3. Pour into pastry case and bake for 40–45 minutes.
4. Cool and serve with whipped cream.
   

5. Roasted Pumpkin Salad with Feta and Pomegranate

A vibrant, nutritious salad.

Ingredients:

• 400g roasted pumpkin
• 100g feta cheese
• ½ pomegranate, seeds only
• Rocket or spinach
• Balsamic glaze
  

Instructions:

1. Arrange greens on a plate.
2. Top with pumpkin, crumbled feta, and pomegranate seeds.
3. Drizzle with balsamic glaze.
   

Bonus: Pumpkin Pancakes for Lazy Sundays

Ingredients:

• 150g pumpkin purée
• 2 eggs
• 100ml milk
• 100g self-raising flour
• 1 tsp cinnamon
• Butter for frying
  

Instructions:

1. Mix all ingredients into a smooth batter.
2. Heat butter in a pan and spoon in batter.
3. Cook until bubbles form, flip and cook the other side.
4. Serve with maple syrup and toasted pumpkin seeds.
   

Sustainable and Seasonal Eating

Eating pumpkin isn’t just good for your body—it’s good for the planet. Pumpkins are:

• Locally grown across the UK in autumn
• Affordable and versatile
• Low-waste (you can eat the flesh, seeds, and even skin when roasted)

Using tools like the Pep Crisper Baking Tray also promotes healthier cooking by reducing oil use and encouraging oven-based meals over deep frying.

Final Thoughts

Pumpkins are more than just festive ornaments—they’re nutritional gems that deserve a permanent place in your kitchen. Whether you’re roasting them to golden perfection on the Pep Crisper Tray, blending them into soups, or baking them into muffins, pumpkins offer a delicious way to boost your health and embrace seasonal eating.

So next time you spot a pumpkin at your local market, don’t just carve it—cook it. Your body (and taste buds) will thank you.