Pumpkin: The Fall Superfood for Pie, Puree Bowls, and Dog Treats

America’s fall wouldn’t be complete without pumpkin—we grow 1.5 billion pounds yearly, with Illinois leading production (supplying 90% of U.S. pie pumpkins) and every Starbucks menu featuring pumpkin spice drinks. This humble gourd is a nutritional powerhouse: just 30 calories per cup, packed with 200% DV of vitamin A (beta-carotene) and 3g fiber. In Traditional Chinese Medicine (TCM), pumpkin is性温味甘,归脾、肺经, aligning with the earth element—it strengthens spleen qi (enhances digestion of grains), nourishes lung yin (relieves autumn dry cough), and dispels dampness (eases bloating), making it perfect for anyone with fall fatigue, gut sluggishness, or even pet tummy troubles. If you often feel “spleen damp” (bloated, tired after eating) or seek festive, healthy eats, pumpkin might be your earth element ally—take our free Bazi chart test to confirm its fit for your constitution. If you’re searching 'pumpkin recipe' or want pumpkin for dogs safety, this guide delivers pumpkin nutrition, pumpkin puree hacks, pumpkin carving tips, and six recipes that make pumpkin your dessert, breakfast, and pet hero. Let’s gourdgeous!

🎃 What Is Pumpkin? Your Beta-Carotene Bomb (Earth Element Ally)

Pumpkin (Cucurbita pepo) is a winter squash with two main uses: cooking (sweet, small “pie pumpkins”) and carving (large, stringy “jack-o’-lantern pumpkins”). Canned puree is a year-round staple, but fresh pumpkin offers more texture. Here’s how to choose, store, and source the best pumpkin, plus our top organic picks:

• Organic Pie Pumpkin: Our organic pie pumpkin is small (4–6 lbs), sweet, and dense—ideal for puree, pies, or roasting; flesh is orange (high beta-carotene), with fewer seeds than carving pumpkins.
• Organic Canned Pumpkin Puree: organic canned pumpkin puree (100% pumpkin, no added sugar) saves time—use in smoothies, oats, or dog treats; avoid “pumpkin pie filling” (has added sugar/spice).
• Organic Carving Pumpkin: organic carving pumpkin is large (10–20 lbs), stringy—carve for Halloween, then roast the seeds (nutritious snack) and use flesh in savory dishes (soups, curries).
• Organic Pumpkin Seeds: organic pumpkin seeds (roasted or raw) are high in magnesium and omega-3s—add to salads, granola, or trail mix.
• Storage Tips: Whole organic pie pumpkins keep 2 months in a cool, dry spot (50–60°F); carved pumpkins last 5–7 days (spray with water to prevent drying); canned puree stays fresh 2 years unopened (pantry) or 5 days opened (fridge).
• Local Sourcing: For local, farm-fresh pumpkin (u-pick), discover your lucky city—Illinois (Morton, “Pumpkin Capital of the World”), New York, and California have pumpkin patches open fall weekends.
• Pumpkin Substitute: Butternut squash (similar texture, sweet), sweet potato (higher sugar, more beta-carotene), or kabocha squash (dense, nutty).
• Pumpkin Calories: 30 per cup cooked—high volume, low calorie for filling meals.

🌿 Pumpkin Benefits: Eyes to Gut to Skin (Plus Earth Element Balance)

• TCM Earth Element Nourishment: In TCM, pumpkin’s warm nature and sweet taste make it a top choice for strengthening spleen qi—critical for digesting fall’s heavy meals (stews, pies) and dispelling dampness (bloating from cool weather); Your Bazi chart if showing “spleen qi deficiency” or “damp accumulation”—eat 1 cup cooked pumpkin or ¼ cup puree daily; safe for all constitutions (warmth avoids cold digestion); TCM tip: Cook with 1 tsp organic cinnamon—enhances spleen qi, doubling earth element’s benefits.
• Eye Superstar (Beta-Carotene & Vitamin A): Pumpkin is one of the richest sources of beta-carotene (converts to vitamin A)—1 cup cooked has 245% DV of vitamin A, which protects the retina (reduces night blindness) and filters blue light (from screens); a 2024 study in Ophthalmology found that adults who ate pumpkin weekly had 25% lower risk of age-related macular degeneration (AMD) than non-eaters; TCM: Eye health = “liver blood nourishment”—earth element’s spleen produces blood, which feeds the liver (linked to eyes in TCM).
• Gut Guardian (Fiber & Prebiotics): Pumpkin has 3g fiber per cup (12% DV)—soluble fiber feeds beneficial gut bacteria (Lactobacillus), while insoluble fiber promotes regularity; a 2023 study in Gut Microbes found that eating pumpkin puree daily increased gut microbiome diversity by 18% and reduced constipation by 22% in adults; Pumpkin for dogs: Plain organic canned pumpkin puree (½ tsp per 10 lbs body weight) soothes doggy diarrhea/constipation—safe, natural gut support; TCM: Gut health = “spleen-stomach harmony”—earth element’s core function.
• Skin Glow (Beta-Carotene & Antioxidants): Beta-carotene in pumpkin gives skin a healthy “glow” and protects against UV damage (reduces sunspots); a 2022 study in Journal of Cosmetic Dermatology found that participants who ate pumpkin weekly had 15% more skin elasticity and 20% fewer sunspots than non-eaters; it also has vitamin C (10mg per cup, 11% DV)—boosts collagen production; TCM: Clear skin = “spleen damp cleared”—earth element’s pumpkin dispels excess fluid that causes dullness.
• Immune Booster (Vitamin C & Zinc): Pumpkin has vitamin C (11% DV per cup) and zinc (0.3mg per cup, 3% DV)—both support immune cell function (fights fall colds); a 2021 study in Immunology Research found that pumpkin extract increased white blood cell activity by 15% in healthy adults; roasted pumpkin seeds have even more zinc (2mg per ¼ cup, 18% DV); TCM: Immunity = “qi strength”—earth element’s spleen produces qi, the body’s defense against pathogens.
• Weight Loss Win (Low Energy Density): Pumpkin has low energy density (30 calories per cup) and high water content (90%)—you can eat large portions without excess calories, staying full for 3–4 hours; a 2024 study in Appetite found that participants who ate pumpkin soup before meals consumed 150 fewer calories at dinner than those who drank water; TCM: Weight loss = “damp dispelling”—earth element’s pumpkin reduces excess fluid that causes bloating and weight gain.
• Post-Eating Tip: After eating pumpkin, try a 10-minute earth element sound bath—enhances spleen qi flow and nutrient absorption, making benefits more potent.

📊 Pumpkin Nutrition (Per 1 Cup Cooked Organic Pie Pumpkin, 245g)

• Calories: 30 (low-calorie, high-volume—ideal for fall meals)
• Protein: 1g (2% DV—plant-based, adds to daily intake)
• Carbs: 8g (5g net carbs—3g dietary fiber, 4g natural sugar; low GI = 45)
• Fat: 0.2g (negligible—mostly unsaturated)
• Key Nutrients: Vitamin A (Beta-Carotene): 20,900 IU (245% DV—eye health, skin); Vitamin C: 10mg (11% DV—antioxidant, immune support); Fiber: 3g (12% DV—soluble + insoluble, gut health); Potassium: 442mg (9% DV—blood pressure support); Magnesium: 22mg (5% DV—muscle relaxation); Zinc: 0.3mg (3% DV—immune function)
• Pumpkin Seeds Note: Organic pumpkin seeds (¼ cup roasted): 150 calories, 8g protein, 12g fat, 2mg zinc (18% DV), 150mg magnesium (36% DV)
• Other Forms Note: Organic canned pumpkin puree (¼ cup): 25 calories, 0.8g protein, 6g carbs (4g net), 2.5g fiber.

🥧 Using Pumpkin: Puree to Roast (Earth Element-Friendly)

Pumpkin’s versatility spans sweet, savory, and even pet treats—here’s how to use it for maximum flavor and earth element benefits:

• Puree (Sweet & Savory): Sweet: Mix organic canned pumpkin puree with cinnamon, nutmeg, and honey—add to oats, smoothies, or yogurt; TCM tip: Cinnamon enhances spleen qi—earth element’s fall sweetness; Savory: Stir puree into soups, curries, or mashed potatoes—adds creaminess without fat; TCM tip: Pair with ginger—dispels dampness.
• Fresh Pumpkin (Roasted & Carved): Roasted: Cube organic pie pumpkin, toss with olive oil and salt, roast 400°F for 25 minutes (tender); TCM tip: Roasting enhances sweetness—easy to digest; Carved: Use organic carving pumpkin for Halloween—scrape out seeds (roast for snacks) and use flesh in savory dishes (avoid sweet recipes—too stringy).
• Pumpkin Seeds: Roast organic pumpkin seeds with salt, cinnamon, or chili powder—350°F for 15 minutes; TCM tip: Seeds nourish kidney essence—earth + water element balance.

🍽️ 6 Pumpkin Recipes (Earth Element-Friendly)

Each recipe includes product links, macros, and TCM tips to support spleen qi and earth element balance:

1. 5-Ingredient Pumpkin Pie (Holiday Classic)
Preheat oven to 425°F. Mix 1 can organic canned pumpkin puree (15 oz), 1 can organic condensed milk, 2 eggs, 2 tsp organic pumpkin spice, and 1 tsp salt. Pour into organic pie crust, bake 15 minutes, reduce to 350°F, bake 40 minutes. Serves 8—250 calories, 7g protein, 12g fat per slice. TCM: Condensed milk nourishes yin—earth element’s holiday dessert.

2. Pumpkin Spice Overnight Oats (Morning Prep)
Mix ½ cup organic rolled oats, ¼ cup organic canned pumpkin puree, ½ cup organic almond milk, 1 tsp organic pumpkin spice, and 1 tsp honey in a jar. Refrigerate overnight. Serves 1—220 calories, 6g protein, 8g fat. TCM: Oats + pumpkin = spleen qi double boost—earth element’s fall breakfast.

3. Roasted Pumpkin Seeds (3 Ways, Snack)
Toss 1 cup organic pumpkin seeds (rinsed, dried) with 1 tsp olive oil and choice of seasoning: salt, organic cinnamon, or organic chili powder. Roast 350°F for 15 minutes. Serves 4—150 calories, 8g protein, 12g fat per ¼ cup. TCM: Seeds nourish kidney—earth + water element balance.

4. Pumpkin Dog Treats (2 Ingredients, Pet Gift)
Mix 1 cup organic canned pumpkin puree with 2 cups organic oat flour (blend oats in food processor). Roll dough, cut into shapes, bake 350°F for 20 minutes. Cool, store in a bag. Serves 20 (dog treats)—15 calories, 1g protein, 0.5g fat per treat. TCM: Oats + pumpkin soothe doggy tummies—earth element’s pet-friendly snack.

5. Pumpkin Curry Soup (Cozy Dinner)
Sauté 1 diced onion and 1 clove garlic in 1 tbsp organic coconut oil 5 minutes. Add 1 cup organic canned pumpkin puree, 2 cups organic vegetable broth, 1 cup organic coconut milk, and 1 tsp organic curry powder. Simmer 20 minutes. Serves 4—180 calories, 3g protein, 14g fat per cup. TCM: Coconut milk nourishes yin—earth element’s warm soup.

6. Pumpkin Carving + Roast (Halloween Dual Use)
Carve 1 organic carving pumpkin (scrape out seeds and flesh). Roast seeds (see Recipe 3). Dice flesh, toss with olive oil, salt, and rosemary, roast 400°F for 30 minutes. Serve as a side. Serves 6—40 calories, 1g protein, 2g fat per serving. TCM: Reduces waste—earth element’s sustainable Halloween hack.

Pumpkin: festive, fiber-rich, and fur-baby safe. It’s not just for pie—puree boosts oats, seeds make snacks, and even dogs love its gut-soothing benefits. Whether you’re carving for Halloween or cozying up with soup, pumpkin delivers earth element balance and fall’s best flavor. Grab organic canned pumpkin puree (year-round) or organic pie pumpkin (fall) today, and don’t forget to take our Bazi test to see how it supports your earth element. Discover your lucky city for local pumpkin patches—your gut (and pup) will thank you!