#NationalHealthEducationWeek: Roasted Pumpkin Recipe + Health Benefits - 310 Blog

#NationalHealthEducationWeek: Roasted Pumpkin Recipe + Health Benefits

October is revered for pumpkin carving and Halloween. But, pumpkins aren’t only good for making jack-o-lanterns; let’s not forget it’s also a healthy and yummy vegetable.

#NationalHealthEducationWeek: Roasted Pumpkin Recipe + Health Benefits

Maybe you are looking for vegan recipes ranging from simple kale boats to non-dairy probiotic pudding; we love to provide healthy recipes. (We are flexitarians[1] that offer recipes to fearless paleo and meat eaters, too.)

In Honor Of #NationalHealthEducationWeek

October 16-20 is National Health Education Week (NHEW)[2], which has been celebrated since 1995 and is sponsored by the Society for Public Health Education. Mainly, it’s a week to focus on health education and to promote consumer understanding of public health. NHEW also helps us all to remember the importance of individual health, families, communities, and even shedding light on environmental health.

Pumpkin Nutritional Benefits

#NationalHealthEducationWeek: Roasted Pumpkin Recipe + Health Benefits

In honor of NHEW, there are health benefits to eating pumpkin that you might not be aware of.

Did you know that one cup of cooked pumpkin equates to more than 200 percent of your daily intake of vitamin A! Impressively, pumpkin also contains carotenoids that give the vegetable and vitamin A forming beta-carotene their orange color. But that’s not all; just one cup of pumpkin offers 3 grams of fiber.

The amount of vitamin A in a pumpkin is enough to keep the eyes healthy. Consuming more pumpkin may help prevent cancer[3] because of a high amount vitamins and antioxidants.

Roasted Pumpkin With Apple Sauce Recipe

5 from 1 reviews
Applesauce Filled Mini Pumpkins
Prep time
Cook time
Total time
Recipe type: Low Fat, Non-Dairy, Gluten-Free
Cuisine: American
  • 2 Small pumpkins (1 per person)
  • Apple Sauce (No added sugar)
  • Cinnamon (2 tsp.)
  1. To begin, cut off the top of the pumpkin then remove all of the seeds and fill with applesauce.
  2. Next, sprinkle cinnamon on top of the applesauce and mix well.
  3. Finally, bake for 1 hour and 15 minutes at 365 degrees.

#NationalHealthEducationWeek: Roasted Pumpkin Recipe + Health Benefits

Apples: Macro + Micronutrients

#NationalHealthEducationWeek: Roasted Pumpkin Recipe + Health BenefitsApples, even in sauce form, provide vitamin C, fiber, and they pair perfectly with pumpkin. Evidence suggests phytochemicals [4]in apples aid in the reduction of cardiovascular disease, asthma, diabetes and even reduce the risk of some types of cancers. Antioxidants in apples help to fight free radicals and prevent oxidation as well as provide both macronutrients[5] and micronutrients[6].

According to YARA[7], a resource for crop nutritional facts, apples contain the following macro and micronutrients:


Calcium, potassium, and nitrogen are the most important macronutrients needed in productive orchards.


While much lower concentrations of micronutrients are needed to satisfy good growth, boron, copper, manganese and zinc are key elements for apples production.”

Fiber Benefits

Again, both apples and pumpkin offer a wealth of fiber, which is needed to fight obesity, prevent Type-2 diabetes and control blood sugar. Also, fiber is essential for gut health while reducing the chance for cancer and helping to prevent weight gain. So, when cooking a meal at home make sure that you cook with the nutrition and your health in mind.

#NationalHealthEducationWeek: Roasted Pumpkin Recipe + Health Benefits

Know What Your Eating & Get Your Cooking On!

[1] https://health.usnews.com/best-diet/flexitarian-diet

[2] https://www.sophe.org/focus-areas/national-health-education-week/

[3] https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/

[5] https://en.wikipedia.org/wiki/List_of_macronutrient

[6] https://en.wikipedia.org/wiki/Micronutrient

[7] http://www.yara.us/agriculture/crops/apple/key-facts/nutritional-summary/



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