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Traditional Mom

Healthy Pumpkins | Pumpkin Ravioli and More Recipes

Health benefits of pumpkins and tasty recipe

The Time for All Things Pumpkin Has Come

It’s the epitome of fall. The explanation of autumn in one word- pumpkin. While I know there are many wonderful facets to fall, such as our favorite apple cider, I cannot deny that pumpkin is the most popular fruit this time of year. Did you just say fruit? Why yes I did, there are two parts of a plant we can eat: the vegetation or the fruit. Pumpkin is technically a fruit, but that’s not really important. What I’m trying to say is, it’s delicious, we love it so much we make some delicious (others just strange) concoctions to celebrate it every year. Pumpkin spice lattes, pumpkin muffins, pumpkin donuts, pumpkin pancakes… the list just goes on and on. I’ll let you decide which pumpkin masterpieces you deem strange ;)

Pumpkins and Your Health

For those counting calories, you’ll be glad to know that just 3.5 ounces of pumpkin is 26 calories. The sweet orange flesh is also full of valuable nutrients. Pumpkins are rich in vitamins A, C, and E. All three are antioxidants that protect us from free radicals. Our bodies even turn the beta-carotene found in the orange goodness into more vitamin A. Vitamin A is great for protecting your eyesight; doctor’s prescribe high doses of vitamin A to treat severe acne due to its ability to maintain healthy, clear skin. For bonus eye protection, it has an antioxidant known as zeaxanthin (don’t ask me how it’s pronounced, I have no idea, I just spell it). Zeaxanthin protects the retinas in your eyes from harmful UV rays. Pumpkin flesh is even rich in minerals such as copper, calcium, potassium, and phosphorus. So let’s review…

Vitamin A

Protects the skin and eyes from free radicals.

Vitamin C

Supports the immune system.

Vitamin E

Promotes good cardiovascular health.


Is converted to vitamin A by the body.


Protects your eyes from ultraviolet rays.


Minerals serve a ton of purposes in the body and I’ll bore you with the specifics in another post. ;)

Let’s eat!

We all know that it’s important to eat five to nine servings of fruits and veggies a day. But did you know that you can actually enjoy eating them? Oh yeah. I love eating- most times I love eating the unhealthy things like caramel corn and Mackinac Island Fudge, but I’m going to give you our all time favorite pumpkin recipe.

Pumpkin Ravioli


2 9oz packages of cheese ravioli

1 TBS Coconut oil

1 Sweet onion, small

16 oz Pumpkin Puree (fresh or canned)

2 Cups Heavy cream

1/4 tsp Nutmeg

1/2 Cup Parmesan cheese


    1. Cook ravioli by the instructions on the package. Save about a cup of the cooking water- just in case. Drain and set aside.
    2. Melt the coconut oil in a medium-large pan and add the onions. Cook for about 1 minute (till they become slightly transparent)
    3. Add the pumpkin and cook for another 2 minutes.
    4. Slowly add the cream while mixing (or have your little helper mix while you pour
    5. Add the nutmeg and cook for about 5 minutes
    6. Stir in the cheese and cook till the sauce has thickened slightly (not pudding- more like light gravy) 
    7. Pour over ravioli and top with parsley and more cheese       


    1. P.s. If your sauce gets too thick add the water from the noodles that we set aside ;)

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    Check out these other great pumpkin recipes!

    Healthy Pumpkin Cookies
    Healthy Pumpkin Cookies by Seasoned Sprinkles
    SOFT Pumpkin Ginger Cookies
    Soft Pumpkin Ginger Cookies by The Veg Life
    Banana Pumpkin Pancakes
    Banana Pumpkin Pancakes by Strength and Sunshine

    Healthy Pumpkin Recipes| Nutrition and Benefits

    Traditional Mom

    About Shannon Walter -

    Wife, Mommy, and Writer are three of the hats Shannon wears on a daily basis. Natural and holistic wellness is her passion. Diving into medical studies, reading long-winded books, and refitting them into information that is valuable to everyday life.

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