Pumpkins make great fall decorations, but they are also delicious, rich in nutrients, and low in calories according to Food and Health Communications. Just one-half cup of canned pumpkin provides 4 grams of fiber, no fat or cholesterol, and only 50 calories. Pumpkin also has more beta-carotene per serving than any other commonly eaten food. Your body converts beta-carotene to vitamin A, and that may protect against heart disease and some cancers.
Small sugar or pie pumpkins are the best when it comes to actually cooking, but you can eat the large ones too. When you buy fresh pumpkins, be sure that they are clean and free from nicks, bruises or soft spots. Store them in a cool, dry place. Depending on storage conditions, your pumpkins may last for several months.
To peel a pumpkin, be sure to wash the pumpkin first. Cut off the top and then cut a thin horizontal slice off the bottom. This will help the pumpkin sit flat on your cutting board. Using a large knife, cut slices of the skin off from top to bottom, working your way around the pumpkin, just like you would cut the skin off an orange or a squash. Cut the pumpkin in half and scoop out the seeds and stringy pulp. Then cut the pumpkin into chunks.
To make pumpkin puree, steam the pumpkin chunks until they’re quite tender. Drain them well, then puree in a food processor (or potato masher) until smooth. Once you have a puree, drain it through a fine sieve or coffee filter.
You can also bake the unpeeled, seeded pumpkin halves in an oven heated to 325° F until tender, about 1 hour. Scoop the flesh out of the shell and then puree. This puree will be drier, so you won’t need to drain it like you do with the steamed puree. Pumpkin puree may be stored in the freezer for up to six months.
Canned pumpkin puree is easy to use and works very well in recipes. Be sure to purchase plain pumpkin and not the pie filling, which contains sugar and other ingredients.
You can substitute pumpkin for winter squash in most recipes. Stir pumpkin puree into soups, chili, and stews.
Make a tasty pumpkin side dish. Cut a fresh pumpkin into cubes and toss with 1 tablespoon oil, 2 tablespoons thawed apple juice concentrate, and a dash of nutmeg. Put it all into a baking pan coated with cooking spray and roast in a 400° F oven for 30 minutes or until tender, stirring once.
Make a delicious, quick pumpkin soup by heating 1 can (15 oz) pumpkin, 1 can (14.5 oz) low-sodium broth, 1/2 cup water or skim milk, and 1 teaspoon mild curry powder together in a medium saucepan.
A hollow pumpkin makes a wonderful serving container. Bake a pumpkin (seeds removed) at 350° until tender (about 1 hour, depending on the size of the pumpkin) and then use it to serve soups, stews, grains, or whatever. Scoop out a little of the pumpkin flesh to serve with each portion, but be sure to leave enough pumpkin so that the shell won’t collapse.
Article released October 19, 2020
