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  • Writer's pictureSherry DeWalt

Unfrosting the Pumpkin

Updated: Sep 22, 2021

Pumpkin is an incredibly healthy source of carotenoids which may help to prevent cancer.  In fact, as we raise awareness about breast cancer during October the Physician’s Committee for Responsible Medicine has declared “Orange is the New Pink” in an effort to educate the public about the cancer protective properties of orange/red/dark green fruits and vegetables.

But pumpkin is not so healthy for us if we turn it in to pumpkin pies and pumpkin cakes and of course pumpkin bars with cream cheese frosting. Here are some recipes using pumpkin that are savory or naturally sweetened.

  1. Pumpkin Pie Oatmeal

  2. Pumpkin Black Bean Soup

  3. Pumpkin Pie Chia Pudding

Pumpkin Pie Oatmeal

I love adding fruit to my morning oatmeal.  Blueberries, bananas, peaches, apples; they’re all good so it’s not that much of a stretch to consider adding pumpkin.  About 1/3 cup of canned pumpkin (not pumpkin pie filling) and 1-2 teaspoons of pumpkin pie spice stirred into cooked oatmeal is a great place to start.  You can also add some chopped pecans, a little maple syrup…you get the idea.

Pumpkin Black Bean (Anti-Oxidant) Soup

I don’t remember where I found this recipe so I can’t give proper credit but it’s one that I make every year at about this time. Because of all the vitamins and minerals present in the beans, pumpkin, tomato, and spices, I’ve rechristened it “Anti-Oxidant Soup”!


  1. 2 cans (14-15 oz.) black beans, drained and rinsed

  2. 1 can (14.5 oz.) diced tomatoes or 2 c. fresh diced tomatoes

  3. 2 c. canned pumpkin

  4. 1/2 c. red onion, chopped

  5. 2 garlic cloves, minced

  6. 4 cups vegetable broth

  7. 1 Tablespoon ground cumin

  8. 1 teaspoon each kosher salt, cinnamon, allspice

  9. 1/2 teaspoon ground pepper

  10. 3 Tablespoons balsamic vinegar

  11. Baked pumpkin seeds, for garnish (optional)

Place red onion, garlic, and seasonings into large pot. Add about 1/4 cup of the vegetable broth and cook on low-medium heat until red onion and garlic are tender.


In blender, puree the beans and tomatoes with half the remaining broth.  Add to the pot. (Or here is what I do. I add the tomatoes, beans, and broth to the the onion spice mixture and use my stick blender to puree.  Saves on dishes!)


Add pumpkin and remaining broth to pot and stir to combine – a wire whisk works well for this. Simmer uncovered until thick, about 40-45 minutes. Before serving, stir in balsamic vinegar. Garnish with pumpkin seeds if desired. I also like to add some cooked brown rice to make this a complete meal.

Pumpkin Spice Chia Pudding

There are many recipes like this out on the internet. Some have several steps and multiple ingredients, toppings, etc.  I opted for this simple version from Green Evi.  I made it even simpler by combining all of the ingredients together at once and letting them chill together overnight. While this would make a great dessert or snack I opted to eat it for breakfast.


So skip the sugar and the frost(ing) on the pumpkin to take best advantage of this highly nutritious seasonal food.

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