When it starts to get dark and cold outside, we know it’s that time of year when fresh pumpkin is available again in stores all around the country.
Pumpkins are not just great fun to look at for Halloween but they can be a nutritious ingredient for Thanksgiving meals and other delicious treats during fall.
Eating raw pumpkin bought fresh from the pumpkin patch or the store is both a fun way to improve your diet and add more flavor to your meals.
Did you know that just one cup of cubed raw pumpkin contains 170% of your daily Vitamin A intake? Vitamin A is one of the most important vitamins that support our eye health and helps our body to regenerate tissue. This means Vitamin A is essential to protect us from diseases and cancers.
But pumpkins do not just contain a large amount of Vitamin A. They are also packed with potassium and phytochemicals that also boost our immune system.
As a great source of fiber, pumpkins are also very low calories and nutritious in raw and cooked form. With all this, it’s no surprise that pumpkins are an ever-increasing popular choice for our dinner tables in fall in winter.
But do you best prepare raw pumpkin to create a tasty main meal or a dessert that all the family will love? We have a list of 15 delicious raw pumpkin recipes for you to try and enjoy.
1. Raw pumpkin puree recipe
This raw pumpkin puree is so versatile to create some delicious treats, from pumpkin crumble to pumpkin fudge. It’s low in fat, calories, sodium and carbohydrates but boasts a lot of Vitamin A.
The ideal pumpkin to use for this recipe is a sugar pumpkin or a pie pumpkin which are usually sold at grocery stores during fall. These pumpkins are much smaller than the average carving pumpkin, and they have a much sweet and softer texture. Perfect for cooking and baking.
2. Raw pumpkin soup recipe
This delicious vegan raw pumpkin soup is super quick to make, with all the ingredients for a great festive starter. Simply blend chopped pumpkin, carrots and avocado together, add ginger and turmeric for more spice, and enjoy hot.
3. Gluten-free raw pumpkin pie cake recipe
Suitable for gluten-free and paleo diets, this raw vegan dessert is quick and easy to whip up as it doesn’t require baking. For this recipe you can use either pumpkin or butternut squash, then simply blend with spices for more flavor.
Raw pumpkin pie is a fool-proof recipe with blending ingredients, layer and chill the cake to set. You can make it nut-free by using pumpkin seeds in the base and sunflower seeds in the topping. You can also replace the dates in the pie with any other dried fruit, like apricots or cranberries.
4. Hot pumpkin hazelnut spice nog recipe
This is a really tasty drink perfect to keep you warm and toasty for when temperatures drop on cold evenings. Just blend fresh hazelnut milk, fresh pumpkin and a handful of spices.
The spinning in the blender will naturally add a light warmth to it. This nog recipe is vegan, and if you pour it into double-walled glasses it keeps hot for a little longer.
Pumpkins are full of nutrients and vitamins that support your immune system. They are also said to help with anxiety and depression. These spicy pumpkin cookies are guaranteed to lift your spirits.
Just put all ingredients raw pumpkin and spices into a blend, whizz and dehydrate. Packed with flavor and vitamin A, they are a fantastic snack for kids or a healthy sweet treat for adults.
6. Raw pumpkin, cranberry and ginger parfairts recipe
Pumpkin can be combined with so many different flavors to create a special treat. The mix of cranberry, cinnamon and ginger together with pumpkin make this delicious dessert absolutely irresistible.
It doesn’t only look interesting with the different colored layers but it has all the typical flavors you want for a special treat in fall and winter.
7. Raw pumpkin, maple and hazelnut pie recipe
As soon as the weather cools, we naturally have this feeling to be warm and cozy. Pumpkin is not just great fun for carving but you can also create a tasty raw pumpkin treat for all the family.
This recipe is a particularly light version of the traditional pumpkin pie, still packing a punch with the richness of cashew, hazelnut and coconut cream, as well as plenty of spices.
8. Old fashioned pumpkin pie recipe
There are so many variations of pumpkin pie but nothing can compare to the traditional, old fashioned recipe.
You can try this piece for your next Thanksgiving, or whenever you are in the mood for homemade pumpkin pie. For the pumpkin puree you can use either canned pumpkin or freshly chopped pumpkin pieces, then add pumpkin spices, including ground ginger, nutmeg, cloves and cinnamon.
With all these spices, pumpkin pie can easily be made a day or two ahead, or you can also freeze the puree and crust individually.
9. Flourless pumpkin bars recipe
These delicious flourless pumpkin bars are naturally gluten free and dairy free. A healthy snack, these bars can be made quick and easy by throwing some ingredients together in a bowl.
They taste like pumpkin pie filling with each bite being smooth and moist. If you can’t manage to eat them all in one go, don’t worry, they also freeze well so you can enjoy them all season long.
10. Raw pumpkin pie tarts recipe
If you prefer to have a smaller pumpkin pie, then these little tarts are a great alternative. The best thing about this these little pumpkin pies is that they are so easy to make and impossible to mess up.
The tarts are roughly the size of a muffin as you just use a muffin tray for the crust that has a wonderful texture. This also helps you to portion and makes for easy sharing over the holidays.
11. Raw vegan pumpkin pudding recipe
Get into the fall spirits with the tasty blend of raw pumpkin and spices. While pumpkin is usually blended into a cozy, warm soup, you can also enjoy pumpkin in many different ways, including this raw pumpkin pudding.
This special vegan pudding tastes just like pumpkin pie filling, although it does also contain avocado and banana that help to make the mixture creamy. This tasty dessert is filling and a fantastic addition to your festive meal.
12. Raw pumpkin seed milk recipe
Usually discarded when we are carving pumpkins or using them for cooking, pumpkin seeds actually hold most of the nutrients in this fall vegetable. Pumpkin seeds are also well known for their anti-inflammatory properties that help reduce pains and aches.
You don’t need to peel pumpkin seeds as they hold a great number of vitamins and minerals. For this milk recipe you simply dry the pumpkin seeds, blend them with water, dates and a bit of salt. It couldn’t be easier to make a healthy treat!
13. Raw pumpkin cheesecake recipe
This variation of your traditional pumpkin pie recipe combines old-fashioned pie with raw vegan cheesecake. The coconut oil and cashew nuts make this much lighter than cheesecake or pumpkin pie.
With a whole lot of healthy ingredients, including dates and coconut oil, this recipe is excellent when you want to surprise your family with a special Thanksgiving treat. You can easily freeze the pie so it lasts you all season long.
14. Raw pumpkin, pomegranate and pepita salad recipe
Whip up a quick and easy salad with pumpkin, pomegranate, spinach leaves and pepitas. Simply cut all the ingredients into small slices, and serve with a red wine dressing made from red wine vinegar, oil and mustard. This salad is so light and healthy that it’s perfect as a main meal or a side dish.
15. Raw pumpkin macaroons recipe
This quick recipe for raw pumpkin macaroons contains only 8 ingredients, with no fuss and no baking required. You only mix all the ingredients together, roll it into small balls and freeze.
The blend of pureed pumpkin, hemp hearts, coconut and pumpkin spice turns these macaroons into a healthy low-sugar snack, or even a well-portioned dessert for your holiday meal.
While there are still some negative rumors floating around raw pumpkin, it has become more and more popular across the world as a delicious alternative to other fall vegetables.
Compared to cooked pumpkin, raw pumpkin has a slightly bitter taste but it is much fresher, especially when picked from the field. It is more fibrous and stringy in texture and that’s why it is often blended or pureed.
Whether you fancy sweet raw pumpkin cookies or you prefer the old-fashioned pumpkin pie, there are so many delicious and nutritious ways to cook and bake raw pumpkin.
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