October may be pumpkin season, but there are still plenty of gourds, squashes and ’kins available on the veg aisle and at farmers’ markets. They’re excellent for so many reasons, not least because they last a long time, thanks to their thick skins. They’re also absolutely packed with goodness

According to Reema Patel, a registered dietitian and nutritionist at Dietitian Fit & Co, pumpkins and squashes are brilliant sources of fibre, which helps to “support our gut health, blood sugar levels… and cholesterol levels”, as well as being rich sources of beta carotene. Once the body converts that into vitamin A, it goes towards protecting eye health. In fact, pumpkin contains carotenoids called lutein and zeaxanthin, which Patel says can “protect our eyes from UV light exposure”.

Pumpkins also help us to get more sleep, with the seeds containing the amino acid tryptophan. “Tryptophan is an important contributor to the body to make serotonin, a chemical messenger that helps us to relax,” says Patel. “Including pumpkin seeds in your diet can help with both mood and sleep.”

If you’ve had your share of soups and pies by now, then it’s time to try a creamy pumpkin pasta. This one is ready in a matter of minutes and can be made vegan simply by choosing a plant-based cream cheese. 

300g leftover pumpkin, skinless and seedless, cut into chunks

1 tsp dried sage

1 medium onion, chopped

3 garlic cloves, minced

1 tsp chilli flakes (adjust to liking)

120g pasta

100g cream cheese

1. Roast the pumpkin until soft (or steam). Wait for it to cool and then blend together until smooth.

2. In the meantime, boil the pasta according to pack instructions in salted water, and drain, reserving some pasta water.

3. In a frying pan, fry the chopped onion with a little olive oil until browned. Add minced garlic and chilli flakes, along with some salt and dried sage.

4. Add the pumpkin puree, the cream cheese and mix on a low heat. Add in some cooked pasta and stir until combined, adding some pasta water if needed. 

5. Finish with some black pepper.

Recipe and image: London Nutritionist Reema Patel