Vegan Pumpkin Pie and Pumpkin Pie Smoothie

It’s a shame that pumpkins somehow got relegated to decoration status, because they are packed with fantastic nutrients. Like other winter squash, they’re a decent source of fiber, with 3 grams (g) per ½ cup of pureed pumpkin, according to data from the U.S. Department of Agriculture (USDA). That may explain why pumpkin has so many digestive benefits. And, like other orange-colored produce, pumpkins are rich in beta-carotene, an antioxidant that helps your body make vitamin A, according to the USDA.

Pumpkin is also an extremely versatile ingredient that adds a dash of cozy fall flavor to sweet and savory recipes alike. While it is most often associated with the fall spices used in traditional pumpkin pie recipes, pumpkin — and there are more than 100 varieties, each with their own nuances — typically has a mild flavor that pairs well with all kinds of foods. Not to mention the entire fruit is edible, from seeds to skin, making pumpkin a sustainable, nearly zero-waste choice.

Of course, the prep work with an actual whole squash can be somewhat messy, as anyone who ever carved a jack-o’-lantern knows. Fortunately, canned pumpkin puree eliminates a lot of the effort without sacrificing nutrition — canned pumpkin offers essentially the same nutrient profile as a fresh pumpkin because it contains only one ingredient: pumpkin! Just don’t confuse it with pumpkin pie filling, which has added sugar and other ingredients.

Canned pumpkin puree is a relatively inexpensive shelf-stable pantry staple with a ton of uses. You can stir some into soup as a thickener, or oatmeal for extra fiber. You can use pumpkin puree when baking to replace all or part of the fat in a recipe, and add some fiber to boot.