This homemade pumpkin puree is a must have ingredient for the fall. It is high in fiber and nutrients and can be used in dishes, baked goods and even dog treats!

pumpkin puree

Let’s Talk About Pumpkin!

We often don’t think about it, but Fall is actually an important season, because this is when we need to start replenish and moisten our body from dryness before going into the winter and pumpkin is one of the ingredient that will help prepare us for it!

Pumpkin is one of the most underrated vegetable, yet it is so healthy and nutritious for us. In addition to its health benefits, it can also be used in so many ways from cooking, baking and pet treats! (Yes, its really good for your dog’s health! It always works like a miracle when my dog suffers from constipation and this applies to humans too!)

Let’s heal and prepare for the winter season by start making this pumpkin puree and cook or bake with it!

Recipes with pumpkin:

Before we start making this pumpkin puree, let’s learn about the ingredients in this recipe and just how it can effect our body from both beneficial and “things to watch out for” point of view.

DISCLAIMER ALERT! All of my posts are not intended to treat or override the decision to see your personal doctor or physician. I strongly advise everyone to discuss any serious condition or to your medical health provider. Everything I say and write are all based on personal experience and through reading materials provided by medical professionals. I believe everyone’s body is unique and there’s no one miracle diet or medicine for everyone! I am here only to provide and share knowledge I have learned from the general holistic wellness point of view. All of the information and recipes that I am providing are safe for majority of people. All of the information listed can be found through the reference



  • Low in calorie while high in vitamins and anti-oxidants from free radicals.
  • Boosts immunity.
  • Great for skin protection against UV rays as it contains high amount of beta carotene, which is turned into vitamin A as a natural sun block!
  • Improves gut health and constipation!
  • Pumpkin seeds can lift mood and fight water retention.


  • There are very little side effects with pumpkin. However, consuming large amount of pumpkin seed may cause stomach ache, also if you have low blood pressure, it is best to not consume pumpkin or pumpkin seed as that it can lower it too much.


Raman, Ryan M. “9 Impressive Health Benefits of Pumpkin.” Healthline, 28 Aug. 2018,

Castillo, Matty. “The Properties and Benefits Associated with Pumpkin.” Wellnessbeam, 31 Aug. 2021,

pumpkin puree

Rating: 5 out of 5.

Pumpkin Puree (GF+Vegan)

This homemade pumpkin puree is a must have ingredient for the fall. It is high in fiber and nutrients and can be used in dishes, baked goods and even dog treats!
Course Dressings
Cuisine American
Keyword Gluten Free, Heart Healthy, Low Calorie, Oil Free, Pumpkin, Vegan
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 6 cup
Author Yu-Hua Golnick


  • Blender


  • ¼ large pumpkin, seeded, peeled and cut into large chunks
  • pot of water (with 4-6 tbsp water reserved)


  • De-seed pumpkin, peel and cut into chunks. (You can roast the pumpkin seeds and eat it as a snack!)
  • In a large pot, fill water to cover the pumpkin and bring to boil. Boil for about 45 minutes or until fork tender.
  • In separate batches, blend pumpkin with about 1-2 tbsp of water on high until smooth.
  • Store in a container in a fridge (use within 2 weeks) or in a zip lock bag and store in the freezer. (use within 6 months).

Have you tried out this recipe? If you have, please tag @brainbeautybody for a chance to get featured. I also would love it if you comment below and let me know if you have made any substitutions and how it turned out for you!