Most of us think about pumpkins as Halloween decorations, with little thought to it as a food. But there are a lot health benefits to pumpkins, so for you pumpkin lovers out there, post a note about your favorite ways to prepare and eat this tasty vegetable.
The Health Benefits of Pumpkins
Pumpkins are part of the squash family. Nutrient rich and low in calories, a cup of pureed pumpkin has only 80 calories, and 7 grams of fiber (one-third of your daily need!). As an "orange" vegetable, it's rich in vitamin A, and contains abundant vitamin C, potassium, and even 2 1/2 grams of protein. Most pumpkins are in the 5 to 20 pound range for home use, but can reach a prize-winning 200 pounds.
Fresh vs Canned
Okay—so it's healthy, but how the heck do you cook it? This is the question I'm most often asked when it comes to eating pumpkin. I'm the first to admit it takes time and effort (but no culinary skill!) to get some "edible" pureed fresh pumpkin. While the taste of a fresh product might be worth the effort to some, most of us are pressed for time, especially in the kitchen. Here's a case where I find canned pureed pumpkin to be a better choice. Affordable, and ready to use, canned pureed pumpkin can replace fresh pumpkin in every recipe from pies to soups to side dishes. In fact, the only thing missing are the seeds!
Ready to tackle a fresh pumpkin? Love those freshly roasted pumpkin seeds? Read on....
Cooking a Fresh Pumpkin
With a long, sharp knife, cut a small pumpkin in 4 to 6 pieces. Remove the seeds (save for roasting later) and stringy fibers. Place in a roasting pan, with an inch or two of water in the bottom. Cook at 350 degrees for about 1.5 to 2 hours, until soft (prick with a fork to test). Let it cool, and scoop out the flesh, then puree in a food processor, food mill or mash by hand.
Roasting Pumpkin Seeds
Also known as pepitas, pumpkin seeds are totally edible including the shell, and can be a great fiber-rich snack. You can also season to your personal spice and salt preferences. Roasted pumpkin seeds, lightly salted (with flavorful sea salt—you can use less), are one of my personal favorite snacks.
Rinse pumpkin seeds, and remove all of the stringy fibers. Spread on a baking sheet sprayed with nonstick spray, or lightly coat with vegetable oil. Toss with a small amount of sea salt, garlic or onion powder, or cayenne pepper, if desired, before roasting in a 200 degree oven for about 45 minutes to one hour. Stir often, and remove when seeds are dry and toasty crisp.
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