With Halloween around the corner, it is the season for anything and everything pumpkin: pumpkin bread, pumpkin soup, pumpkin pie, and pumpkin pudding to name a few popular dishes. Pumpkin recipes abound but it’s hard to find incredibly tasty ones that are also healthy.

I have been experimenting with delicious and of course, healthy ways to prepare my favorite pumpkin dishes, low-fat pumpkin bread and vegan pumpkin soup. Both recipes call for fresh pumpkin, which make them super fun for kids who can’t seem to get enough of pulp and seeds!

Wondering about the health benefits of pumpkin? They are rich in:

  • Vitamin A
  • Beta Carotene
  • Fiber
  • Potassium
  • Vitamin C


The Seeds?

  • Lower LDL cholesterol (the bad kind)
  • Are rich in tryptohphan


*For all JWW recipes, join my Food Program here. You get over 200 of my signature healthy vegetarian meets Mediterranean recipes plus daily meal plans. The plans you get include diets for:

  • weight maintenance
  • weight-loss
  • gluten-free
  • travel
  • work


Low-Fat Pumpkin Bread

Pumpkin Bread

  What You Need

  • 2 large eggs
  • ¾ cup sugar
  • 1 cup smashed fresh pumpkin
  • 1/3 cup buttermilk
  • 1 tablespoon vegetable oil
  • 1 tablespoon vanilla extract
  • 1 3/4 cup all purpose flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg


How To Make 

  1. Preheat your oven to 325 degrees.
  2. Lightly grease your bread pans (I made 3 small loaves but you can make 1 large one if you prefer) and dust them with flour.
  3. Using an electric mixer, beat the eggs and sugar in a large bowl until thick and light, about 5 minutes.
  4. Mix in the smashed pumpkin and buttermilk, then the oil and vanilla.
  5. Sift flour, baking powder, baking soda and salt over wet mixture. Beat until the dry ingredients blend thoroughly with the wet ones.
  6. Add cinnamon and nutmeg. Mix thoroughly.
  7. Transfer batter to prepared pan(s). Bake bread until golden brown on top and your tester comes out clean.
  8. Take bread out of oven to cool.
  9. Serve warm (I love to dip in extra virgin olive oil to add some delicious depth)



Low-Fat Pumpkin Soup (Vegan)

What You Need 

(2-3 Servings)

  • 1 small to medium size pumpkin (about 1 ½-2 cups after baked and smashed)
  • Extra Virgin Olive Oil
  • Water ot vegetable broth
  • Salt
  • Cinnamon
  • Nutmeg
  • Curry Powder
  • Coconut Milk (low-fat)
  • Optional: Peanuts


How To Make

  1. Pre-Heat oven to 400 Degrees
  2. Carve out pumpkin top. Cut pumpkin in half. Scoop out the pulp and seeds.
  3. Cut pumpkin halves into sections (the number will depend on the size of your baking dish and, the smaller the sections, the faster the pumpkin will cook).
  4. Place the pumpkin slices into a Pyrex dish facing up.
  5. Lightly drizzle olive oil over each section.
  6. Bake the Pumpkin for 1.5 hours or until soft (test with a knife, tooth pick, or fork). Remove dish from oven.
  7. Let the pumpkin cool enough so that you can hold the skins to peel them off. As you peel the pumpkin out of its skin, place it into your pot.
  8. Smash the pumpkin with a whisk. Add water or vegetable broth to about ½ inch above the pumpkin. Let simmer for 5 minutes.
  9. Transfer and pour the pot contents into a blender. Puree.
  10. Add more water if the puree is very thick (more or less depending on the consistency you like but I like this soup on the thinner side).
  11. Add 4 tbsp. of coconut milk and blend again.
  12. Pour the soup back into the pot.
  13. Add salt as needed. Add two more tbsp. coconut milk and stir.
  14. Add a dash or two of cinnamon and nutmeg.
  15. Add 3 dashes of curry powder or more depending on how it tastes to you.
  16. Let the soup sit in the pot for 5 minutes.
  17. Ladle the soup into bowls.
  18. Drizzle each serving with extra virgin olive oil.
  19. Optional: Garnish with crushed peanuts.
  20. Serve.