Pumpkin Power for Kids

October 20, 2011

Pumpkins, photographed in Canada.

Image via Wikipedia

We are in the full-swing of fall and pumpkins are everywhere!  They are a healthy addition to many recipes, as well as a fun project medium for kids.  While having fun and enjoying a tasty treat, your kids would never guess they are helping to meet their daily goal of fruits and veggies.

Pumpkin benefits:

  • Great source of vitamin A (plays an important role in vision and skin health)
  • Rich in antioxidants (help give your body a strong defense against disease)
  • Fat free and cholesterol free (heart healthy)
  • Good source of vitamin C (aids in healthy immune system)
  • Fiber (heart healthy and intestinal benefits)

Pumpkin puree.

To make your own pumpkin puree, first choose a small, firm pumpkin for cooking which seems heavy for its size. Preheat oven to 325. Cut pumpkin in half, stem to base.  Ask your kids to help ‘gut’ the pumpkin by removing all the seeds and pulp. Cover each half with foil and bake for 1 hr. Scrape meat from the halves and puree. Strain to remove stringy pieces.

Pumpkin breakfast muffins.

Kids love to get in the kitchen, so let them help make pumpkin muffins for breakfast. Have them help you measure out the ingredients, or let them crack the eggs. They will truly enjoy eating something they helped create, AND it will get their day off to a healthy start!

Pumpkin seeds.

Roast some pumpkin seeds for a snack. Kids can help by mixing the seeds and the seasonings together -salt, cinnamon, OR cayenne pepper are just some ideas. Explore your spice rack together and talk about different flavors. Do they like the salty or the sweet the best?  What about spicy?

Pumpkin FUN.

Help kids use cookie cutters to cut out shapes from the sides of the pumpkin. You can take it one step further with paint, and use the cut-out shapes as stamps. Decorate fun Halloween cards or plain white t-shirts with them!

Whichever way you choose, pumpkin can be a tasty and healthy treat, as well as a fun activity with your kids.  Add some Pumpkin Power to your day!

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One Response to “Pumpkin Power for Kids”


  1. […] and suggests that kids help with the preparation. Check out Healthy Kids Challenge for a host of Pumpkin Power ideas for food and fun. Inspired RD Alysa offers up these tasty Sweet & Spicy Pumpkin Fries. […]


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