Pumpkin is the spice of life! As fall rolls around and the leaves get crisp, enjoy the new season with some easy and fun WIC-approved pumpkin recipes! We’ve put together some grab-n-go style snacks, as well as some pumpkin-based meals for you and your family to enjoy this autumn!
Pumpkin is an incredibly nutritious and delicious fall staple, filled with important vitamins and minerals. Pumpkin contains beta-carotene, an antioxidant that converts into vitamin A, helping protect your eyes and vision. Additionally, each cup of pumpkin provides 3 grams of fiber to help you feel strong and energized throughout the day, while also supporting digestive health!
You can get pumpkin with WIC by using your fruit and vegetable benefits (Cash Value Benefits) to purchase fresh pumpkin or canned unsweetened 100% pumpkin puree. Want to make it an outing? Visit your local farmers’ market during WIC FMNP Season (June through October or November, depending on your state) to use your FMNP benefits on pumpkin harvested from local farmers!
Pumpkin Recipes using WIC-Approved Ingredients
Photo credit: iStock
Roasted Pumpkin Soup
Ingredients:
1 red pepper
1 tomato
Half an onion
One garlic clove
1 cup chicken stock
1 tbsp heavy cream (or dairy-free option)
Pumpkin purée (or roast leftover pumpkin from carving)
1 tsp paprika (optional seasoning)
1 tsp nutmeg (optional seasoning)
½ tsp cinnamon (optional seasoning)
1 tsp salt (optional seasoning)
1 tsp pepper (optional seasoning)
2 tbsp olive oil
Instructions:
Slice your pepper, tomato, and onion. Place your ingredients on a pan.
Drizzle with olive oil and your favorite seasonings!
Place in the oven on broil at 450 degrees. Let the vegetables cook until soft.
Once the vegetables are done, place them in a blender with the pumpkin purée and blend till smooth.
Pour into bowls and drizzle the heavy cream on top.
Serve with bread of your choice and enjoy!
Pumpkin Pancakes
Ingredients:
1 cup all-purpose flour
1 cup whole-wheat flour
2 teaspoons baking powder
1/2 teaspoon salt
2 tablespoons brown sugar
1 teaspoon pumpkin pie spice
3/4 cup pumpkin puree
1 3/4 cups nonfat milk
3 tablespoons vegetable oil
3 eggs (lightly beaten)
Instructions:
In a large bowl, combine your dry ingredients (flours, baking powder, salt, brown sugar, and pumpkin pie spice).
In another bowl, combine the wet ingredients (pumpkin, milk, oil, and eggs).
Stir the wet pumpkin mixture into the dry mixture until combined.
Spoon batter onto a preheated skillet.
Cook slowly until the bottom of the pancake becomes golden brown. Then flip!
Cook until both sides are golden brown.
Serve and enjoy!
Photo credit: iStock
Pumpkin Oatmeal Bites
Ingredients:
3 cups quick-cooking or old-fashioned oats (uncooked)
½ cup canned pumpkin puree
½ cup nut or seed butter
¼ cup honey
½ cup raisins
2 teaspoons pumpkin pie spice (or cinnamon)
¼ teaspoon salt
1 teaspoon vanilla (optional)
1 cup shredded coconut, unsweetened (optional)
Instructions:
In a large bowl, add pumpkin, nut/seed butter, honey, salt, pumpkin pie spice, and vanilla. Stir well until smooth.
Add in oats, raisins, and coconut if you’re using it. Continue stirring until combined.
Use a tablespoon to scoop the mixture into your hands. Roll it into a ball and place on a baking sheet to set.
Store in the fridge in a lidded container or bag for easy grab and go!
Pumpkin Pudding
Ingredients:
1 can of pumpkin puree
½ teaspoon cinnamon or pumpkin pie spice
1 ½ cups nonfat milk (or dairy-free milk)
1 package of instant sugar-free vanilla pudding
Instructions:
Mix pumpkin and cinnamon (or pumpkin pie spice) in a bowl together.
Slowly add in milk and continue to mix.
Add in instant pudding mix and stir until thick consistency.
Store in the fridge to keep cool until serving!
Roasted Pumpkin Seeds
Ingredients:
Pumpkin seeds
Seasonings of choice!
Tablespoon of olive oil
Instructions:
Season pumpkin seeds on a baking sheet.
Drizzle pumpkin seeds with olive oil until evenly coated.
Bake at 300 degrees for about 25 minutes or until golden brown.
Cooking Tips
Want to make pumpkin or pumpkin puree smoother? Use your blender or mash it in a separate bowl!
Need to cook pumpkin? Steam them to help keep the orange color!
Use different pumpkin textures or let them taste-test cooked pumpkin for sensory play for your little ones.
Want to learn more about nutrition and get tasty recipes for your family? Look for a WIC clinic near you!
Author
Maggie Dorato
Maggie is a fourth-year undergraduate at Emmanuel College in Boston, Massachusetts. She is majoring in Criminology and Criminal Justice with an interest in women’s health equity, communications, and public policy. Previously, Maggie was a research assistant for Emmanuel, researching LGBTQIA+ healthcare access nationwide. She is passionate about ensuring that policy reflects public health needs and addressing long-standing health disparities through advocacy and education.
