[Image: Pumpkins: Not Just Decoration!]By Natasha Pittman, LSU AgCenter Extension Agent (Family Nutrition Program), Livingston Parish
It’s pumpkin time! The most popular use of pumpkins is for decoration as jack-o-lanterns, but they are a very nutritious food that's high in beta-carotene and vitamins C and E. These nutrients perform many functions for overall health including protection from certain types of cancer and heart disease; beta carotene promotes good eyesight, as well as protecting against other diseases.
When selecting a pumpkin for cooking, look for a deep, orange color. The best selection is a smaller "pie pumpkin" or "sweet pumpkin." However, you can substitute the jack-o-lantern variety with fairly good results.
Look for a pumpkin with 1 to 2 inches of stem that is dry and attached. If the stem is cut down too low the pumpkin will decay quickly or may be decaying at the time of purchase. Avoid pumpkins with dents, scars and cracks. It should be heavy for its size. Shape is not important; a lopsided pumpkin is not necessarily a bad pumpkin. Figure 1 pound of raw, untrimmed pumpkin for each cup of finished pumpkin puree.
Pumpkins kept dry and stored at a temperature of 50 degrees can stay fresh for three months. Once pumpkin is cut it must be cleaned, wrapped and refrigerated.
Preparing the pumpkin is a messy job but it will pay off. Start by spreading newspaper on your work surface and removing the stem of your pumpkin with a sharp knife. Cut the pumpkin in half and scoop out all of the stringy pulp. Do not forget that you can roast the pumpkin seeds for a nutritious snack!
There are several cooking methods; choose the one which suits you best, and then continue with preparing the puree:
Boiling/Steaming Method: Cut the pumpkin into rather large chunks. Rinse in cold water. Place pieces in a large pot with about a cup of water. The water does not need to cover the pumpkin pieces. Cover the pot and boil for 20 to 30 minutes or until tender, or steam for 10 to 12 minutes. Check for doneness by poking with a fork. Drain the cooked pumpkin in a colander. Reserve the liquid to use as a base for soup.
Oven Method: Cut pumpkin in half, scraping away stringy mass and seeds. Rinse under cold water. Place pumpkin cut side down on a large cookie sheet. Bake at 350 degrees F for one hour or until fork tender.
Microwave Method: Cut pumpkin in half, place cut side down on a microwave safe plate or tray. Microwave on high for 15 minutes; check for doneness. If necessary, continue cooking at 1-2 minute intervals until fork tender.
Preparing the Puree
When the pumpkin is cool enough to handle, remove the peel using a small sharp knife and your fingers. Put the peeled pumpkin in a food processor and puree -- or use a food mill, ricer, strainer or potato masher to form a puree.
Pumpkin puree freezes well. To freeze, measure cooled puree into 1-cup portions, place in rigid freezer containers, leaving 1/2-inch headspace, or pack into zip closure bags. Label, date and freeze at 0 degrees F for up to one year.
Use this puree in recipes or substitute in the same amount in any recipe calling for solid-pack, canned pumpkin.
One cup of cooked pumpkin provides 49 calories, 12 grams carbohydrates, 5 milligrams beta carotene, 3 grams fiber, and no sodium or cholesterol.
Pumpkin can be used to make soups, desserts, breads or casseroles. How will you include pumpkin this fall?
Pumpkin Seeds
Drying seeds and roasting seeds are two different processes. To dry, wash pumpkin seeds to remove the tissue. Pumpkin seeds can then be dried in the sun, in a dehydrator at 115-120 F for one to two hours, or in an oven on warm for three to four hours. Stir them frequently to avoid scorching.
To roast dried pumpkin seeds, toss with oil and/or salt and roast in a preheated oven at 250 F for 10 to 15 minutes.
To roast fresh pumpkin seeds, dry cleaned seeds with a paper towel. Coat 1/2 cup of seeds with 1 teaspoon olive oil and 1/2 teaspoon seasoning of your choice. Place in 250 F oven for about one hour, stirring every 15 minutes. They are done when they are light brown in color.
Store roasted pumpkin seeds in an airtight container.
Natasha Pittman is an LSU AgCenter Extension Agent with the Family Nutrition Program. For local information and educational programs, contact an extension agent in your parish LSU AgCenter office.
Source: University of Illinois Extension & The University of Georgia Cooperative Extension
This material was funded partially by USDA’s Food Stamp Program. The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet.