Cooking with pumpkin

Published on October 22, 2014

Updated on February 13, 2018

There is no mistaking that autumn chill in the air—fall is here, and it’s time to embrace the seasonal ingredients and flavors that come with it. Eating a well-balanced and varied diet can significantly reduce your cancer risk. In fact, studies show that one-third of all cancer deaths are linked to diet and physical activity.

Pumpkin, the quintessential fall cooking ingredient, is flavorful and low in calories. It’s also high in fiber, keeping you full longer.

Here is everything that you need to know about creatively incorporating everyone’s favorite super food into your dishes this fall:

Prep: Before cooking the pumpkin, peel it and break it down. Do not be daunted by this task. You will need a vegetables peeler and a sharp knife (a dull knife is more likely to slip.)


1. Remove the top and bottom of the pumpkin.

2. With a spoon, scoop out the pumpkin pulp and seeds (set aside seeds for an easy-to-make snack).

3. Use the vegetable peeler to peel off the rind of the pumpkin and dice to your desired size.

Roast: The easiest way to create a pumpkin side dish is to roast it.

1. Dice or slice the pumpkin in half.

2. Drizzle it with olive oil and herbs

3. Cook at 400 degrees until soft. (The seeds can also be toasted to make a delightful, crunchy snack.)


1. Dice the pumpkin.

2. Toss it into a pot of boiling water until soft.

3. Blend the pumpkin cubes into a puree to make cream of pumpkin soup, or leave cubed to add into a ratatouille.

Bake: Pumpkin can be used for both sweet and savory baked goods. Incorporate it into your muffins, pies and cakes.

This season, try new pumpkin recipes and other tasty fall produce, like butternut and acorn squash, sweet potatoes, cauliflower and Brussels sprouts. Happy fall! Learn more about healthy eating, exercise and cancer prevention online at

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