Chesapeake Health Care

October is the month of crisp mornings, colorful leaves, and cozy sweaters—and nothing captures the spirit of fall quite like pumpkins. From front porch displays to comforting kitchen creations, pumpkins have become a seasonal icon.

But beyond their traditional role in pies, lattes, and jack-o’-lanterns, pumpkins are also packed with health benefits and can be used in countless creative ways. This humble squash is a powerhouse of nutrition, a sustainable ingredient when used fully, and even a natural tool for beauty and home projects. With a little imagination, the entire pumpkin—from the flesh to the seeds to the stringy “guts”—can be put to good use.

Health Benefits of Pumpkin & Pumpkin Seeds

Pumpkin is packed with vitamins A and C, which support your immune system—perfect for the chilly months ahead. It’s also a good source of fiber, keeping you full and energized. Don’t toss those seeds, either! Pumpkin seeds (also called pepitas) are loaded with protein, magnesium, and healthy fats, making them a heart-healthy snack that can also support better sleep.

Beyond the Kitchen

• Culinary Creativity: Pumpkin flesh can be pureed for soups, curries, or even pasta sauces. The “guts” (or stringy insides) can be blended into stocks or smoothies for added nutrition.

• Homemade Beauty Treatments: Pumpkin’s natural enzymes can brighten and soften skin. Try mixing pumpkin puree with honey for a DIY face mask.

• Creative Decor: Beyond carving, pumpkins can be painted, hollowed out for flower arrangements, or stacked for festive displays.

By using the entire pumpkin—the flesh, seeds, and even the guts—you can enjoy the season while minimizing waste.

Recipe Spotlight: Pumpkin Bread with Pepitas

One of the most beloved fall treats is pumpkin bread. This version takes inspiration from the popular Starbucks Pumpkin Bread and adds crunchy pumpkin seeds on top for flavor, texture, and extra nutrients.

Ingredients:

• 1 ½ cups flour

• 1 tsp baking soda

• ½ tsp baking powder

• ½ tsp salt

• 1 tsp ground cinnamon

• ½ tsp ground nutmeg

• ¼ tsp ground cloves

• ¼ tsp ground allspice

• 1 cup pumpkin puree

• 1 cup sugar

• ½ cup brown sugar

• ½ cup vegetable oil

• 2 large eggs

• 2 tbsp milk

• 1 tsp vanilla extract

• ¼ cup pumpkin seeds (pepitas)

Instructions:

1. Preheat oven to 350°F. Grease a 9×5-inch loaf pan.

2. In a medium bowl, whisk flour, baking soda, baking powder, salt, and spices.

3. In a large bowl, whisk pumpkin puree, sugars, oil, eggs, milk, and vanilla until smooth.

4. Gradually stir in dry ingredients until just combined.

5. Pour batter into prepared loaf pan and smooth the top. Sprinkle pumpkin seeds evenly over the batter.

6. Bake for 50–60 minutes, or until a toothpick inserted in the center comes out clean.

7. Cool in the pan for 15 minutes, then transfer to a wire rack.

This moist, flavorful pumpkin bread is perfect for breakfast, an afternoon snack, or as a homemade gift to share with friends and family.

Embrace the Season
This October, look at pumpkins in a new light—not just as decorations or desserts, but as a nutrient-packed, sustainable, and versatile part of your fall.