As the air turns crisp and holiday aromas fill the kitchen, one ingredient takes center stage—pumpkin! More than just a fall decoration, pumpkin is a nutrition powerhouse that's rich in vitamins, fiber, and flavor. This November, let's celebrate with simple, kid-approved pumpkin recipes that support your child's health and taste buds.

Pumpkin is packed with beta-carotene, a powerful antioxidant converted into vitamin A, which supports vision, immunity, and skin health. It also delivers fiber for digestive wellness and helps keep kids full longer—especially important during snack-heavy holiday weeks!

Did you know just 1/2 cup of canned pumpkin contains, no added sugar or fat, approximately 4g fiber, over 100% of a child's daily vitamin A needs and only 40 calories?!

Try these simple and healthy pumpkin recipes together with your family—it's a fun way to build healthy habits.

Pumpkin Oat Breakfast Muffins

Ingredients:

• 1 cup canned pumpkin (unsweetened)
• 2 eggs
• 1/4 cup maple syrup or mashed banana
• 1/2 cup milk or milk alternative
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1 tsp baking powder
• 1.5 cups rolled oats

Directions:

1. Preheat oven to 350°F
2. Mix all ingredients in a bowl.
3. Scoop into a greased muffin tin.
4. Bake at 350°F for 20–25 minutes
5. Allow muffins to cool before enjoying

Nutrition Tip: Oats + pumpkin = a fiber-filled combo to support digestive health

Creamy Pumpkin Pasta

Ingredients:

• 1 cup canned pumpkin
• 1/2 cup low-sodium broth
• 1/2 cup milk
• 2 tbsp grated parmesan
• Pinch of garlic, nutmeg, and black pepper
• Whole grain or lentil pasta

Directions:

1. Cook pasta as instructed on package
2. Combine all remaining ingredients together in pan over medium heat to create a sauce
3. Cook pasta as instructed on package
4. Combine all remaining ingredients together in pan over medium heat to create a sauce

Nutrition Tip: By substituting pumpkin for heavy cream you get creaminess consistency and nutrients while cutting back on saturated fat. Serve with a side of vegetables for an additional boost of nutrients.

About Food for Salud

Food for Salud is a multi-faceted initiative launched at Nicklaus Children's in 2022 that uses the power of food and nutrition to promote the wellbeing of South Florida children and families. There are many benefits to eating well, from disease prevention to overall health and wellness. Food for Salud supports access to nutritious food and brings healthy eating tips and recipes to kids in local schools and to families at various community events throughout the year.