Centegra Healthy Living Institute
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In Season: Apples and Pumpkin

Julie Holbrook MS, RD, LDN

The Fall season is a great time of year to experiment with tasty and healthy foods. With apples and pumpkins being a few of Autumn’s most bountiful produce, let’s look a little further into the nutritional benefits and a few new ways to use each of them.


  • 1 medium apple contains 70 calories, 5 grams of fiber, no fat/cholesterol/sodium and contains antioxidants
  • Apples are great for snacking. Experiment with varieties such as Fuji, Pink Lady, Gala, Jonagold or Cameos.
  • Apples that are good for baking include: Granny Smith, Golden Delicious, McIntosh, Cortland, Empire and Braeburn
  • Toss cut up apples in salads, along with grapes, walnuts, cchicken and a light vinaigrette dressing
  • Core a baking apple and fill with brown sugar, raisins, walnuts, & cinnamon. Microwave until tender.
  • Apples pair well with pork, turkey, or chicken as a main course meal


  • 1 cup of pumpkin provides: 80 calories, 6 grams protein, 7 grams fiber, 1.5 grams fat, 10% DRI for potassium and >100% DRI vitamin A
  • Pumpkin smoothie: Blend together pureed pumpkin, fat-free milk, fat-free vanilla ice cream & a dash of pumpkin pie spice
  •  Add pureed pumpkin, pumpkin pie spice and sugar-free vanilla pudding to cooked oatmeal to create a warm and hearty cream-of-pumpkin breakfast
  •  Mix together pureed pumpkin, pumpkin pie spice and light cream cheese to make a fruit dip
  •  Sprinkle a dash of pumpkin pie spice in your coffee, low–fat milk or pudding
  • Save the seeds! Toss with oil and salt and roast until golden
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