Pumpkin - October 2002's Featured Food

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Nutrition Notes

Pumpkin, like other winter squash, is virtually fat-free and contains good amounts of dietary fibre. A cup of fresh cooked pumpkin puree is also a source of folate and iron and is high in vitamin C and vitamin A. It is also fairly low in calories, at 206 per cup of fresh cooked puree. It's when you start adding rich ingredients such as cream that calories go up dramatically.

Varieties

There is an incredible variety of pumpkins available but almost all of the pumpkins you will find are most suitable for use as jack-o'-lanterns at Halloween. These deep orange pumpkins, most of which are a variety called Connecticut Field, are too stringy to eat and often very large (they can exceed 200 pounds!). For pie filling and other cooking needs, sugar pumpkins are much better - they are a smaller, sweeter variety with finer-grained flesh. Several miniature varieties can also be eaten. Fresh pumpkins are available only in the fall and early winter. Below is just a sampling of pumpkin varieties.

Standard Orange - small (2 to 5 pounds):

• Baby Bear - small, flattened shape
• Small Sugar or New England Pie - the standard pie type
• Spooktacular - hybrid with bright orange flesh, ribbed with a strong stem

Standard Orange - large (15 to 25 pounds):

• Big Autumn - yellow when mature
• Connecticut Field - the old standard
• Happy Jack - uniform, dark orange
• Jumpin' Jack - large, dark orange, heavy, tall fruit

Processing - widely used for commercially canned pumpkin:

• Buckskin
• Chelsey
• Dickinson Field
• Kentucky Field

Jumbo (50 to 100 pounds):

• Atlantic Giant
• Mammoth Gold
• Prizewinner - most uniform size, shape, orange color

White skinned:

• Casper
• Lumina
• Snowball
• Little Boo

Miniature

• Baby Boo
• Jack-Be-Little - standard orange miniature
• Jack-Be-Quick - taller, darker orange
• Munchkin - suitable for arrangements and fall decorations
• Sweetie Pie - small, scalloped, medium orange fruit

Buying

Look for pumpkins that are free of blemishes and cracks and are heavy for their size. It should also have a rich orange color - unless you're buying a white-skinned variety. If possible, choose pumpkins with their stems attached. The stems should be dry, not collapses, blackened or moist.

Storing

Store whole pumpkins at room temperature up to a month or refrigerate up to 3 months. Store fresh, cooked pumpkin in the refrigerator for about five days, or in the freezer for up to six months.

Preparing

The best varieties for cooking are the smaller sizes such as Small Sugar or Baby Pam. If you're in doubt, ask the produce specialist or your local farmer which ones they recommend for cooking.

Choose a pumpkin with tough skin. To test, apply gentle pressure with your fingernail. If you can make a mark, the pumpkin isn't ready for cooking. NEVER cook a pumpkin that has been carved - the cut flesh is ideal for bacteria growth. Rinse off any dirt before preparing.

Fresh Raw Cubed Pumpkin

1. Cut straight down to one side of stem with a large, heavy knife.
2. Clean out pumpkin halves, spooning out the seeds and stringy pulp. (save the seeds for roasting)
3. Place pumpkin half; cut side down, on a cutting board. Using a downward motion with the knife, carefully remove the peel in small sections.
4. Cut peeled pumpkin into wedges, then into cubes.

Fresh Pumpkin Puree

1. Place whole, uncut pumpkin on a foil-lined baking sheet. Bake at 350 degrees F for 90 minutes or until tender, turning baking sheet occasionally. Remove from oven and cool.
2. Once cool, peel the pumpkin. It should be easy to remove.
3. To clean the pumpkin, remove the seeds and stringy pulp with a large spoon. Process the flesh in a food processor or by hand, using a potato masher, until smooth.

Note: 3 pounds of fresh pumpkin will yield about 3 cups of mashed cooking pumpkin

Commercially canned pumpkin puree is a convenient alternative to cooking your own. It has the same nutrients as freshly cooked, but the flavor will not be as deep and vibrant.

Eating

Pumpkin is being used as an ingredient in a growing number of dishes such as pumpkin risotto, pumpkin ravioli and pumpkin soup, as well as its traditional use in pies and other baked goods. Nothing says autumn like pumpkin!

Healthy Ways to Enjoy Pumpkin:

Breakfast

• Use pumpkin puree in muffins, quick breads and pancakes.
• Try a smoothie made with some pumpkin puree.

Lunch

• A bowl of creamy pumpkin soup (made with evaporate skim milk instead of cream) with some toasted whole-grain bread makes a satisfying mid-day meal.

Dinner

• For Thanksgiving feasts, a piece of freshly baked pumpkin pie for dessert is a delicious treat.
• Try cooked pumpkin in pasta dishes and in risotto.
• Add cubed fresh pumpkin to stews and casseroles.

Snacks

• Roasted pumpkin seeds, of course! Search for the recipe in the food archives.
• A pumpkin muffin with a glass of low-fat milk or a hot cup of tea is a great pick-me-up.
• Pumpkin can be used in many dips and spreads.

 

For More Information

FYI: The Cinderella pumpkin variety (or Rouge Vif d-Etampes) is from France and is a flattened, deeply ridged fruit. It has great yield and flavor.

Did you know? Pumpkin seeds are commonly known as pepitas.

For More Information:

• Backyard Gardener

• Howell Family Pumpkin Farm