Pumpkins: Good for more than just carving

A trip to the pumpkin patch followed by a fun-filled afternoon of carving jack-o-lanterns is a fall tradition for many families. But pumpkins are great for more than just autumn décor; they can be versatile and tasty additions to your meals.

According to the Dietary Guidelines for Americans most adults should eat at least two cups of orange vegetables (like pumpkins) every week but most of us are not getting enough. Read on for tricks on how to purchase, store and prepare this autumn treat.

Health Benefits

Pumpkin is a good source of vitamin C and an excellent source of vitamin A. Including pumpkin in your low-fat diet along with a variety of other fruits and vegetables will help you maintain good vision, strengthen your immune system and help to lower your risk of heart disease and some cancers.

Selection

You are probably most familiar with orange pumpkins, but did you know that pumpkins also come in colors ranging from white and peach to green and blue? Fresh pumpkins usually begin to show up in grocery stores and farmers’ markets in October and are available through the fall and winter. However, canned, pureed pumpkin is available in most supermarkets year round.

Pumpkins range in size from less than a pound to more than 100 pounds! Large pumpkins are decorative and fun to carve, but the smaller sizes are more tender and juicy. Choose pumpkins that are firm, blemish-free, and heavy for their size.

Storage

Whole pumpkins can be stored at room temperature for up to a month or in the refrigerator for up to three months.

Preparation Ideas

Though pumpkins usually bring to mind jack-o-lanterns and holiday pies, they are also great in soups, breads, and many other dishes. To cook fresh pumpkin, cut the pumpkin in half and scrape out the seeds (set aside if you plan to roast them later). Continue to cut the pumpkin into smaller pieces, remove the hard outer peel with a vegetable peeler or sharp knife, and boil the pieces for 15 to 20 minutes. The pieces can then be drained and mashed, or run through a blender to make pumpkin puree. Season the puree with salt, pepper and, if you’d like, a little bit of butter. Serve the seasoned puree as a vegetable side dish, or use it to make other dishes. Try these ideas:

• Pumpkin pancakes – Add fresh cooked or canned pumpkin to your favorite pancake batter.
• Pumpkin smoothies – Blend pumpkin, fat-free milk, frozen vanilla yogurt, a dash of pumpkin pie spice or cinnamon in a blender for a delicious pumpkin smoothie.
• Pumpkin soup – Cook mashed pumpkin with chicken broth, fat-free milk, nutmeg, onion and other spices for pumpkin soup.