Warm and wonderful

A pile of orange pumpkins with green stems.

The pumpkin offers more than good carving for a Jack-o-lantern! When cooked, this winter squash can be made sweet or savory, depending on your favorite flavors. Not only do these orange beauties remind us of fall season, they provide a significant amount of beta carotene which is converted into vitamin A in your body. This vitamin is a champion for eye health and can also help the body fight infections. Pumpkins are also full of other nutrients such as vitamin C, vitamin E, and potassium.

Buying and storing 

BUYING: Choose a well-shaped pumpkin that is firm and slightly heavy. It should have tough skin with the stem attached and be without wrinkles or blemishes. Look for a pumpkin that is heavy for its size.

 

STORING: Store in a cool, dry place. Cooked pumpkin can be stored in an airtight container in the refrigerator for 4 to 5 days. Pumpkin puree can be frozen for later use.

Preparing and cooking

To prepare, wash off all dirt with cool water.

Preheat oven to 375°F. Remove stem; cut in half crosswise. Remove seeds and pulp. Save seeds to roast or to plant in your garden. Place pumpkin halves in pan, cut side down. Bake for one hour or more, depending upon the size of the pumpkin. Pumpkin is done when it is tender and begins to fall apart. Scrape cooked pumpkin out of its shell.

Preheat oven to 375°F. Remove stem; cut in half crosswise. Remove seeds and pulp. Save seeds to roast or to plant in your garden. Place pumpkin halves in pan, cut side down. Bake for one hour or more, depending upon the size of the pumpkin. Pumpkin is done when it is tender and begins to fall apart. Scrape cooked pumpkin out of its shell.

Arrange pumpkin halves, cut-side up, in a shallow, microwave-safe dish. Cover with microwave-safe plastic wrap or a glass lid and cook until tender, about 7-10 minutes. Let stand 5 minutes after cooking. Alternatively, cut pumpkin into chunks before microwaving. Cooking time will be about 6 to 8 minutes.

A bowl with orange pumpkin soup with vinegar and herbs on top.

Ways to enjoy

  • Puree pumpkin by using a blender or mashing cooked pumpkin.
  • Make a pumpkin pie yogurt parfait: Blend pumpkin, pumpkin pie spice, and cinnamon; layer with low-fat yogurt.
  • Try a pumpkin smoothie with pumpkin, banana, yogurt, milk, pumpkin pie spice, and a little honey or maple syrup.
  • Add a few Tablespoons of pumpkin to your oatmeal, along with walnuts, raisins, and cinnamon.

Featured recipes

Pumpkin Pancakes

Preheat griddle or frying pan over medium heat.In large bowl, beat together eggs, milk, pumpkin, and oil.Add flours, sugar, baking powder, salt, and spices; mix until moistened. (Batter will be thick.)For each pancake, pour 1/4 cup batter onto hot griddle. Use a spatula to spread batter into 4-inch circle before mixture sets.Cook until surface bubbles and appears dry. Turn; continue cooking 2 to 3 minutes.Serve with optional toppings.

pumpkin pancakes

Pumpkin Bread

Preheat oven to 350 °F.Spray two loaf pans or muffin tins (for30 muffins) with nonstick cooking spray.In a large bowl, mix all-purpose flour,whole wheat flour, non-fat dry milk, sugar, baking soda, salt, baking powder, and pumpkin pie spice.In a second bowl, beat pumpkin, applesauce, oil, eggs, and water until blended.Add pumpkin mixture to flour mixture and stir with a spoon just until moistened. Do not over mix.

 bread

 

 

A snapshot of the printable Pumpkin factsheet PDF.

Printable PDF

A printable version of the pumkins fact sheet can be viewed here.