Turn Your Pumpkin Into Something Delicious 🎃

Before you toss your pumpkin, give it a second life — either by donating it to feed rescue pigs and goats or by turning it into something nourishing at home.

Scroll down for: ✓ How to bake your pumpkin ✓ A simple dietitian-approved pumpkin recipe ✓ Ways to prevent food waste ✓ How to work with me using insurance-covered nutrition care ✓ A place to sign up for more free recipes + wellness tips

Let’s give your pumpkin a happily-ever-after. 🎃

How to Bake Your Pumpkin

1. Preheat your oven to 400°F

2. Slice pumpkin in half; scoop out seeds (you can also save these for roasting!)

3. Place cut-side down on a parchment-lined sheet

4. Roast 40–50 minutes until soft

5. Scoop flesh + blend for puree

Tip: Your roasted pumpkin will stay fresh in the fridge for ~5 days or freeze for up to 3 months.

Pumpkin Recipes

Healthy Pumpkin Muffins

Ingredients:

• 1 cup pumpkin purée

• 2 eggs

• ¼ cup maple syrup

• ¼ cup olive oil or melted coconut oil

• 1 ½ cups whole-wheat flour

• 1 tsp baking soda

• 1 tsp pumpkin pie spice

• Pinch of salt

Directions:

1. Preheat oven to 350°F.

2. Whisk pumpkin, eggs, maple syrup, and oil.

3. Add dry ingredients; stir gently.

4. Scoop into a lined muffin tray.

5. Bake 18–22 minutes until tops spring back.

Creamy Pumpkin Soup

Ingredients:

• 2 cups pumpkin purée

• 1 tbsp olive oil

• 1 small onion, diced

• 1 garlic clove

• 2 cups broth

• ½ cup milk or coconut milk

• Salt, pepper, pinch of nutmeg

Directions:

1. Sauté onion + garlic.

2. Add pumpkin and broth; simmer 10 minutes.

3. Blend or leave chunky.

4. Stir in milk + seasoning.

More Pumpkin Uses

Pumpkin is a nutritious, versatile ingredient that adds natural sweetness, moisture, and creaminess to your meals.

Why it’s good for you:

• Rich in beta-carotene for immune + eye health

• High in fiber for digestion and steady blood sugar

• Naturally low-calorie yet satisfying

• Packed with potassium and vitamin C

• Don’t skip the seeds — they’re rich in healthy fats, magnesium, and plant-based protein. Simply toss with oil + salt and roast at 325°F for 20–25 minutes for a crunchy topping or snack.
  

Easy ways to use pumpkin purée:

• Add to muffins, pancakes, oatmeal, or breads

• Blend into smoothies or stir into pasta sauces

• Mix into chili, curries, soups, or hummus

• Use in overnight oats, yogurt bowls, or baking as a moisture booster

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Work With Audrey (Virtual, Insurance-Covered Nutrition Services!)

I’m Audrey Boutcher, Registered Dietitian, and I help people build healthier habits through sustainable, realistic nutrition — without dieting or restriction.

Many plans cover visits at $0 out of pocket for:

• Digestive concerns

• Weight-inclusive support

• Diabetes & blood sugar

• Hormone and Metabolic support

• Prenatal & postpartum nutrition

• Plant-based eating

• General wellness and energy

Book a Nutrition Appointment

Meet Audrey — Dietitian & Community Wellness Advocate.

I created the Pumpkin Drop-Off Day to promote sustainability, reduce food waste, and share approachable, nourishing recipes with the neighborhood.

Thanks for being part of it!

Connect with me to see how your pumpkin helped feed rescue pigs and goats!

• IG: @audrey.rdn

• Website: audreyrdn.com

• Email: audrey.boutcher@gmail.com