Adding Pumpkin To Your Child’s Diet

Pumpkin Pie Smoothie RecipeFall is here and pumpkin images are surrounding us.  But pumpkins have so much more to offer than simply being turned into jack o’ lanterns or pumpkin pies.  From a nutritional perspective, pumpkins are a great source of vitamin A and fibre and a good source of vitamin C and potassium.  And don’t forget about those seeds!  Pumpkin seeds are a great source protein, iron, magnesium and zinc.

7 Ways To Include Pumpkin In Your Child’s Diet

1. Muffins – A great way to enjoy pumpkin as a snack.

2. Waffles/pancakes –  Just add some pumpkin puree right into the batter.

3. Smoothie – Try my new Pumpkin Pie Smoothie recipe (see below).

4. Hummus – Add pumpkin to your favourite hummus recipe and use it as a delicious spread for your next sandwich or wrap.

5. Soup – You have probably enjoyed a pureed butternut squash or sweet potato soup, so why not make your next soup with pumpkin instead?

6. Pasta – Pumpkin makes a great filling for ravioli!

7. Roasted – Turn pumpkin into a simple side dish by peeling, dicing and tossing with a bit of olive oil and sea salt, then roast it in the oven at 400 degrees.

Pumpkin Pie Smoothie Recipe

Yield: 4 cups (2-4 servings)

  • 1 3/4 cup PUMPKIN PUREE
  • 1 cup COCONUT MILK
  • 1 cup PEAR JUICE
  • 1/2 tsp. GROUND CINNAMON
  • 1/4 tsp. GROUND GINGER
  • 1/4 tsp. GROUND CLOVES
  • 1/4 tsp. GROUND NUTMEG


Place all ingredients into a blender and blend until smooth.

Tips For Success:

*If possible, refrigerate the first 5 ingredients prior to making the smoothie as it tastes better when slightly chilled. **If the smoothie is too thick, simply add extra pear juice or a bit of water until it reaches your desired consistency.

How have you tried adding pumpkin to your families diet? Share your ideas and tips with us!


kids nutritionistAviva Allen, RHN, is one of Toronto’s leading nutritionists with a specialty in Kids’ Nutrition.  Inspired by her two young boys’ adventures in food, Aviva enjoys helping other children and their families establish healthy eating habits through her nutritional counselling practice, located at Yonge & Eglinton.


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