As Irish legend goes, Stingy Jack was a mean trickster who deceived, schemed and manipulated everyone, including the Devil himself, out of money. When he died, his soul was sentenced to roam the earth for entirety. To frighten Stingy Jack’s wandering soul away, people in Ireland would carve demonic faces out of turnips. When Irish immigrants moved to the U.S., the tradition evolved to carving jack-o’-lanterns out of pumpkins that were more readily available. 

Enter pumpkins. The sometimes scary, sometimes spiced symbol of fall. 

Pumpkins: more than just a scary face

Pumpkins have long been an important food staple. Native Americans are said to have grown pumpkin with maize and beans, and even weaved dried strips into mats. Alongside other gourds, cucumbers and melons, pumpkins are part of the cucurbitaceae family – and you get ten points if you can pronounce that correctly! They are one of those deceptive foods that we all think is a veggie, but is, in fact, a fruit thanks to its seeds. You can actually eat every part of the pumpkin, from its stem to its leaves to its flowers, pulp and seeds. And nutritionally, they pack a powerful punch.

 Pumpkin is high in beta-carotene, which is responsible for pumpkin’s bright orange color and is a source of vitamin A – found to promote healthy vision and support immune function. It is also a good source of vitamin C, vitamin E, as well as antioxidants, which support the immune system, and the high levels of potassium in pumpkin is said to improve overall heart health. The pulp and skin contains dietary fiber, which helps with healthy gut function and regulating blood sugar levels. Pumpkin seeds are a source of protein and oil, including essential fatty acids (omega 6), which studies have shown reduce the risks of cardiovascular disease.

FYI: the lowdown on PSS

No article about pumpkins would be complete without mentioning pumpkin spice. PSS (pumpkin spice season) and PSL (pumpkin spice latte) are terms that most Americans will be all too familiar with. But for the benefit of our friends over the pond, pumpkin spice typically doesn’t contain any pumpkin, rather it is a blend of spices like nutmeg, ginger and cinnamon, used for making pumpkin pie. The craze began in the 1930s when McCormick & Company introduced its pumpkin pie spice blend. Then Starbucks made it a cultural icon with their PSLs becoming a representation of fall, as emblematic as changing leaves. 

Today, there are pumpkin spice-ified versions of everything, from hummus to mac and cheese to soap and even SPAM. The obsession is real and, yes, we have jumped on the bandwagon with our pumpkin spice smoothie.

5 ways to incorporate pumpkin into your diet à la kencko

Our pumpkin spice smoothie contains pumpkin, dates, carrot, apple, banana, cinnamon, orange, nutmeg, ginger - and nothing else! That’s 2.5 cups of fruit and veggies per packet, including all of the pumpkin health benefits we mentioned above. If you’re keen to pump(kin) up fall game, impress a new a lover, or indulge your kids, below are five recipes to make our pumpkin spice smoothie into something even more showstopping.

Recipe 1 - Pumpkin Pie Bread

Sick of making pumpkin pie but still have leftover puree? This sweet loaf is for you. 

Recipe 2 - Pumpkin Pie Shake

Combine our pumpkin spice smoothie with added banana, yogurt, oat milk and almond butter. This is a hug in a cup.

Recipe 3 - Pumpkin Protein Bars

Wrap up in an oversized scarf and chow down on one of these post workout. This recipe combines two of our favorite smoothies: pumpkin spice and vanilla protein. 

Recipe 4 - Pumpkin Spice Pancakes

Fall Sundays need pancakes. Need we say more.

Recipe 5 - Pumpkin Chocolate Oats

Overnight oats with all the goodies! Dark chocolate, chia seeds, nut butter, and of course pumpkin spice *chef’s kiss*.