Pumpkins are found everywhere during the fall season. As lovely as they are for decoration, many people forget that it is also a very nutritious vegetable to consume as well. (Well technically from a botanical standpoint, pumpkin is a fruit, but we eat it more as a vegetable). And no, not just “pumpkin spice” flavoured baked goods! If you are tossing out your pumpkins without eating it, you are missing out on some major nutrition benefit!

Pumpkin Nutrition Benefits:

• Pumpkin is high in antioxidants, one of them being beta-carotene which converts to vitamin A in your body. Antioxidants are important to help reduce your risk of chronic disease.
• Pumpkin is very high in vitamin A, which is important for good vision, boosting immunity, and improving your skin
• Pumpkin is also a good source of vitamin C, as well as folate, and iron. These nutrients are all key in boosting your immune system. For women in particular, it can be challenging to get enough folate and iron, so adding pumpkin to your diet would be very beneficial.
• While pumpkin is high in it’s nutritional benefit, it is low in calories at only 49 calories per cup, making it a great addition to your diet if you are looking to lose weight.
• Pumpkin has high water content, with 94% of it being water! This is excellent to help with hydration levels, especially in the colder months when you may not feel as thirsty to drink water

Is Pumpkin a Sunnah Food?

While there are Hadith that mention the Prophet SAW consuming pumpkin (see below), an important point to note is how the Arabic word for pumpkin is translated. Pumpkin in other languages, including Arabic, could also be referring to another variety of squash. There are several varieties of squash, and so it may be difficult to say with certainty that it is only pumpkin. However, considering pumpkin is a type of squash, inshaAllah we are rewarded with the intention of consuming it as a sunnah food.

وَعَنْ أَنَسٍ أَنَّ خَيَّاطًا دَعَا النَّبِيَّ صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ لِطَعَامٍ صَنَعَهُ فَذَهَبْتُ مَعَ النَّبِيِّ صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ فَقَرَّبَ خُبْزَ شَعِيرٍ وَمَرَقًا فِيهِ دُبَّاءُ وَقَدِيدٌ فَرَأَيْتُ النَّبِيَّ صَلَّى اللَّهُ عَلَيْهِ وَسَلَّمَ يَتَتَبَّعُ الدُّبَّاءَ مِنْ حَوَالَيِ الْقَصْعَةِ فَلَمْ أَزَلْ أُحِبُّ الدباءَ بعد يومِئذٍ

Anas said: A tailor invited the Prophet to a meal which he had prepared and I went along with the Prophet. He presented barley bread and soup containing pumpkin and dried sliced meat, and I saw the Prophet going after the pumpkin round the dish, so I have always liked pumpkin since that day.
(Bukhari and Muslim.)

Source: Mishkat al-Masabih 4180

Can You Eat All Types of Pumpkins

You may have often heard that you need to use a specific type of pumpkin if you want to cook with it. In grocery stores, there are often smaller pumpkins in the produce section, often referred as pie or sugar pumpkins. And then in another part of the grocery store (or the farm), you will see the bigger pumpkins being sold for decorative purposes. While the smaller culinary pumpkins do have a better flavour profile, the large pumpkins can still be consumed.  The larger pumpkins do tend to be stringier and a bit more milder in taste. However, the key is in how it is prepped for cooking! Keep reading to learn how to not waste your big pumpkins and eat them.

How to Prep Any Type of Pumpkin…Even the Big Ones

The best way to use large pumpkins is by making pumpkin puree and then using the pumpkin puree in a variety of healthy recipes.

1. Wash your pumpkin well.
2. Using a sharp knife, cut around the top and remove the stem.
3. Cut the pumpkin in half.
4. Using your hands, remove as much of the stringy pulp and seeds as you can.
5. Using a spoon and a bit of force, scrape any of the stringy parts “stuck on” until it is smooth.
6. Cut your pumpkin into slices, leaving the skin on. Place slices on a baking sheet lined with parchment paper.
7. Preheat oven to 350oF. Bake pumpkin slices for approximately 1 hour, or until pumpkin is soft when pierced with a fork.
8. Let pumpkin slices cool completely.
9. Using a spoon, scoop out pumpkin flesh and place in a food processor or blender.
10. Blend pumpkin until a smooth puree and all the stringiness is gone. This may take several minutes. I found it helpful to first pulse in a food processor and then transfer it to a blender to get a smooth consistency.
11. Store in individual bags in 1 cup portions and freeze.
12. To use puree: remove frozen bag from freezer and place in a bowl of warm water until it is completely thawed. Use in recipes as directed.

How to Use Pumpkin in Cooking (Recipe ideas)

Pumpkin puree can be used in a variety of recipes such as healthy baked goods, smoothies, and soups.

Here are a few recipes to try out:

• Pumpkin Spice Chai Latte – never buy a sugary high-calorie PSL again! Try this homemade version and enjoy it all fall long.
• Pumpkin Pie Granola – skip the cereal aisle and make your own granola. After making this once, you’ll never buy store-bought granola again.
• Pumpkin Chocolate Chip Cookies – a healthier version to classic chocolate chip cookies with a fall twist.