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Enjoying Our Favorite Fall Seasonal Foods: Pumpkin and Squash

When foods are in season, they taste better, are fresher, and are more nutrient-dense than non-seasonal foods.

Written By

Courtney Cornwall, Outrun Gravity


The fall season is one of the best times of year – the trees change color, the air gets crisper, and we get to enjoy the delicious seasonal foods.

That’s right, pumpkins and squashes are back! Not only are these veggies packed with vitamins and nutrients, but they also help us to get in the festive spirit and enjoy the culture of the holiday season.

Read on to learn about the nutritional value of pumpkins and squash and how to integrate these into your diet:

Health Benefits of Pumpkins and Squash:

Pumpkins and squash are famous seasonal foods for the fall time. Eating seasonal foods is great for many reasons. When foods are in season, they taste better, are fresher, and are more nutrient-dense than non-seasonal foods. It is also environmentally friendly to buy seasonal foods as it takes fewer resources to farm what grows naturally during that time of year. Additionally, you may find that it is significantly cheaper to buy seasonal foods as they are more readily available.


Pumpkins are rich in protein, fiber, vitamin A, vitamin K, copper, vitamin E, iron, magnesium, riboflavin, vitamin B6, vitamin C, potassium, and small amounts of other nutrients. Based on these nutrients, pumpkins are famous for their immune-boosting effects. Additionally, pumpkin contains molecules that promote good vision. The antioxidants found in pumpkin promote skin health, heart health, and metabolic health.


Squash is a similar vegetable to pumpkins with comparable health benefits. Squash is rich in vitamin C, magnesium, calcium, iron, vitamin A, and vitamin B6. Due to these healthful nutrients, squash can improve your eye health and vision. Additionally, the vitamins in squash are associated with a lower risk of depression. Squashes are also beneficial in protecting the skin from UV damage.

Pumpkin Recipe Ideas:

– Make a creamy pumpkin soup
– Bake pumpkin chocolate chip cookies
– Make a pumpkin pie
– Make pumpkin pancakes
– Bake pumpkin bread
– Make a spicy pumpkin curry
– Make your own DIY pumpkin spice latte

Squash Recipe Ideas:

– Make squash noodles to use in your favorite pasta dish
– Utilize squash as a ravioli filling
– Use squash as a pizza topping
– Make a chili using squash, vegetable broth, beans, canned tomatoes, jalapenos, and onions
– Make a squash pie
– Cube your squash, season using cumin, cilantro, and cayenne pepper, and roast

There are so many ways you can cook pumpkin and squash to give you a variety of meals for breakfast, lunch, dinner, and dessert. These delicious comfort foods not only feel warm and cozy when they hit your stomach, but they are also a crowd favorite to bring with you to a tailgate on football Sunday, Halloween party, Thanksgiving meal, or any other fall gathering.

If you are interested in learning more about how you can take advantage of the health benefits of fall seasonal foods or browse healthy recipe ideas, head to the Outrun Gravity website.



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