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Add Pumpkin to Recipes to Make Healthier Fall Meals

By Brandi Swieter

Pumpkin is the ultimate food of the fall, with the orange “fruit” taking over from October through November. Pumpkin spice lattes, pumpkin pie, pumpkin spiced pancakes and many more options fill the market, giving people the craving they desire for the season. While these options are fine once in awhile, they are actually unhealthy choices that shouldn’t get consumed too often. Many fall meals can be made healthier with pumpkin, but it has to get done right.

Macaroni and Cheese

Mac and cheese is a favorite among adults and children alike. Not many can resist the cheesy goodness that is macaroni cheese, whether it comes from a box or is made from scratch. Although the meal is good, it is rather unhealthy. A healthier alternative is adding pumpkin to the mix and eliminating some of the cheese and butter that gets used. It adds some Vitamin C while taking out some fat.


Plain oatmeal is the healthiest way to eat it, but it doesn’t always taste the greatest without added sugar or spices. Pumpkin provides an easy way to doll up the dish. Add a small scoop of canned pumpkin, a drizzle of maple syrup, and just a dash of cinnamon and enjoy a delicious fall breakfast.


Spaghetti is an easy family meal to make that feeds many people, and it’s also cheap. It’s no surprise that this food tops the list of pumpkin-substituted options that are available. Rather than having a meat sauce, try adding diced, cooked pumpkin to some marinara. It changes the flavor enough to notice a difference, yet doesn’t overpower the dish to make it taste strictly like pumpkin. It also adds in some Vitamin C to help spruce up its nutrition level.

Baked Desserts

Desserts don’t have to be avoided altogether this holiday season. They just need to get made with alternative ingredients to cut out some of the fat and calories. Adding in pumpkin puree instead of butter not only ups its health factor, but it also makes baked goods incredibly moist.

With fall in session, it’s time to start thinking up some creative ways to use the abundant amount of pumpkin that many families tend to stock. By adding just a small amount to many recipes and making substitutions, some healthy alternatives can get created. Visit The Joint Chiropractic to see if the doctors can offer some helpful guidance on additional healthy meals to make and nutrition that the body needs. They can also offer an adjustment to get the body back in optimal condition after standing in the kitchen doing all this cooking.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Rock Hill, S.C.

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