Pumpkins are not just for carving
By Kristin Penner
Most people associate pumpkins with Halloween decorations, but they have many more benefits. We often think of pumpkins as vegetables, but actually, they are fruits! Every part of the pumpkin is edible, including the skin, leaves, flowers, and stem. Even though all pumpkins are edible, stick to small sugar pumpkins for pies and soups.
Here are some fun facts about pumpkins.
- Pumpkins are grown primarily for processing with a small percentage grown for ornamental sales.
- Morton, Illinois, is the “Pumpkin Capital of the World.” Morton is home to Libby’s, which produces 85% of the world’s canned pumpkin.
- Pumpkins are members of the vine crops family called cucurbits
- Pumpkins range in size from less than a pound to over 1,000 pounds
- Each pumpkin has around 500 seeds.
- Loaded with Vitamin A
- Low in Calories
Selecting a Pumpkin
- Look for a pumpkin with 1 to 2 inches of stem left.
- 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 blemishes and soft spots.
- It should be heavy, shape is unimportant.
- Figure one pound of raw, untrimmed pumpkin for each cup of finished pumpkin puree.
Cooking the Pumpkin
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.
Oven Method: Cut the pumpkin in half, scraping away the stringy mass and seeds. Rinse under cold water. Place pumpkin, cut side down on a large cookie sheet. Bake at 350°F for one hour or until fork tender.
Microwave Method: Cut the pumpkin in half, and 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 one-cup portions, place in ridged freezer containers, leaving 1/2-inch headspace or pack into zip closure bags. Label, date and freeze at 0°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.
Pumpkin Nutrition Facts
(1 cup cooked, boiled, drained, without salt)
Calories 30
% Daily Value*
| Total fat 0.1 g | 0% |
| Saturated fat 0.1 g | 0% |
| Polyunsaturated fat 0 g | |
| Monounsaturated fat 0 g | |
| Cholesterol 0 mg | 0% |
| Sodium 1 mg | 0% |
| Potassium 394 mg | 11% |
| Total Carbohydrate 8 g | 2% |
| Dietary fiber 0.6 g | 2% |
| Sugar 3.2 g | |
| Protein 1.2 g | 2% |
| Caffeine |
| Vitamin A | 197% | Vitamin C | 17% | |||
| Calcium | 2% | Iron | 4% | |||
| Vitamin B-6 | 5% | Vitamin B-12 | 0% | |||
| Magnesium | 3% | |||||
Even though pumpkins are the symbol of Halloween and Fall, don’t overlook them as a source of good nutrition.
