Health, Recipes

Taste of Fall Pumpkin Butter

Tis’ the season for pumpkin!  This quintessential food of Autumn delights our taste buds and is incorporated into a variety of recipes and cuisine throughout the fall- pies, breads, muffins, cheesecake, soups, pasta, …, even lattes, smoothies, and cocktails!  For many, pumpkin ignites feelings of warm cheer on cool evenings and ‘sugar, spice and everything nice’!

Pumpkin boasts some enticing nutritional benefits too!  Just a half cup of pumpkin puree contains over 100% of your daily needs for vitamin A which is involved in immune function, vision, reproduction and healthy cell development!  Also rich in vitamin C, potassium, and magnesium, this jolly orange squash provides nourishment for your muscles, cofactors for nerve function, and components to heal & repair tissue.  But don’t overlook the fiber- at 3.5grams fiber per ½ cup serving, it is a nice boost to meet your daily needs.

Since pumpkin is everywhere… at the roadside stands, local pumpkin patches and on the grocery aisle displays at every market in town, my thoughts have been overwhelmed with pumpkin inspired edible ideas.

On a whim, I decided to try making my own version of pumpkin butter and was pleasantly pleased.

Pumpkin Butter is simply deliciousness in a jar.  The last time we purchased pumpkin butter was during a fun adventure to a local pumpkin patch and orchard, but we were disappointed as it was cloyingly sweet, sugar masking the spicy pumpkin richness.

I believe that pumpkin should be the star- it should take center stage on our tongue!  Sweetness should enhance the recipe ingredients, not take away. Some foods that are overly sweet dull our palate and detract from the balance of competing flavors and textures. This Pumpkin Butter recipe is my attempt to make a super simple lightly sweetened spread that showcases the dance of mellow pumpkin with warm spices.  No refined sugars or concentrated juice- this recipe uses the natural sweetness of banana with a couple tablespoons of pure maple syrup for a lightly sweetened butter that doesn’t disappoint.  I hope you enjoy!


Pumpkin Butter


15oz can pure pumpkin puree

1 medium banana, very ripe

2 tbsp maple syrup (or agave)

1tsp vanilla

3/4 tsp cinnamon

½ tsp pumpkin pie spice

1/16 tsp kosher salt (a hefty pinch)



In a small bowl, mash banana.  In a medium saucepan, combine pumpkin, mashed banana, maple syrup, vanilla and spices on medium heat.  Allow mixture to begin to bubble.  Cook for 5-10 minutes, stirring every few seconds to avoid burning.  Remove from heat and allow to cool.  Enjoy in every way you can imagine!!


SERVINGS: 18, about 2 tablespoons per serving



Calories 21

Total Fat 0g

Cholesterol 0mg

Sodium 5mg

Carbohydrate 5g

Dietary Fiber 1g

Sugar 3g

Protein 0.5g


  • Add to bowl of spiced oatmeal
  • Top yogurt with a dollop or two
  • Spread on whole grain or sprouted grain toast
  • Dip sliced apples or pears
  • Top whole grain waffles or pancakes
  • Add to fresh whipped cream
  • Mix with light cream cheese for a delightful, silky breakfast spread


TRUTH: You care for the land and water it; you enrich it abundantly. You crown the year with your bounty, and your carts overflow with abundance.  –Psalm 65:9,11