Never Buy Canned Pumpkin Pie Filling Again With This Easy Puree Recipe

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This Thanksgiving, someone is bound to bring pumpkin puree to the table, but you should make an effort to eat this delicious filling more often. Pumpkin flesh is full of fiber and various nutrients. When whipped into pumpkin puree, it can be used in a variety of recipes.

Discover the benefits of pumpkin puree and then learn how to make your own with an easy pumpkin puree recipe.

1. Improve Your Digestive System

The first health benefit of pumpkin puree is its ability to aid your digestive system. The high fiber content found in pumpkin puree helps with efficient digestion and prevent constipation. Improving your digestive system will help your body absorb nutrients and improve your metabolism. These benefits could help you lose weight.

One cup of pumpkin puree contains about 7 grams of dietary fiber. That is amazing, considering that most people do not consume more than 15 grams of dietary fiber each day and the recommended amount is between 20 and 35 grams.


2. Boost Your Immune System

Pumpkin puree is also a good source of iron. A one-cup serving of pumpkin puree contains roughly 3.4g of iron. This beneficial mineral helps strengthen your immune system, warding against sickness.

Along with iron, pumpkin puree contains beta carotene, another nutrient that is beneficial for strengthening your immune system, as well as promote healthy eyes, teeth, and bones. Vitamin E can also keep your immune system working correctly and protect your cells from damage.


3. Prevent Diseases

By strengthening your immune system, pumpkin puree helps to prevent diseases, but those are not the only disease prevention benefits of eating more of this filling. The compounds found in pumpkin puree may help prevent lung cancer, heart disease, and inflammation.

Read more about the full health benefits of pumpkin.


Pumpkin Puree Recipe

Making your own pumpkin puree is simple. Once prepared, you can use it in soups, chili, and stews. This will add more fresh nutrients to your meals, without drastically altering the taste of the meals. You can also add it to a bowl of oatmeal, or mix it into your yogurt.

  1. To make your own pumpkin puree, you will need one baking pumpkin (about 4 to 6 pounds) and some kosher salt. Heat your oven to 400 degrees Fahrenheit.
  2. Take the pumpkin and slice off some skin on one side of the pumpkin. Slice off enough skin so that you can lay the pumpkin on its side without rolling. Remove the stem from the pumpkin and split the pumpkin in two. You may need to use a cleaver and mallet to split the pumpkin.
  3. Scoop out the seeds and fibers using a large metal spoon. Set the seeds aside, they taste great roasted, and can be used as a separate healthy snack. Sprinkle kosher salt on the flesh of the pumpkin.
  4. Place a sheet of parchment paper on a baking sheet. Lay the pumpkin halves on the parchment paper, flesh side down. Roast the pumpkin in the oven for about 30 to 45 minutes, or until you can easily stick a knife into the pumpkin.
  5. Remove the pumpkin from the oven and move to a cooling rack. Let the pumpkin cool for one hour. Using a metal spoon, remove the roasted flesh from the pumpkin and place in a food processor. Blend the flesh until it is smooth. This should take about three to four minutes. Store your pumpkin puree in the fridge until you are ready to use it.

Your pumpkin puree should remain fresh for up to one week. If you need to store it for a longer period, freeze it for up to three months.

Pumpkin puree is a beneficial treat that can be used in a variety of recipes. Whip up a batch the next time you bring home some pumpkins from the pumpkin patch.



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About Sara Ding

Sara Ding is the founder of She is a certified Wellness Health Coach, Nutritional Consultant and a Detox Specialist. She helps busy men and women identify their health issues at the root cause, in order to eliminate the problems for optimum physical/mental health and wellbeing.


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