Pumpkins, one of many varieties of winter squash, are thought to have originated in the Americas about 9,000 years ago. They were a historically important part of the Native American three sisters planting method along with other squashes, beans and corn. They are now found on every continent except Antarctica.
Edible pumpkin varieties come in all sizes and shapes. Some are sweeter than others and are great for baking — these include Small Sugar or Sugar Pie pumpkins and Long Island Cheese. For savory recipes, look for Jarrahdale that are blueish green on the outside, Cinderella or Autumn Gold. The orange flesh of pumpkins is rich in many vitamins, minerals, dietary fiber and phytonutrients. Pumpkin seeds are also packed with vitamins, minerals, dietary fiber and protein. Pepitas pumpkins have no-shell seeds that can be roasted. The flesh of Pepitas pumpkins can also be used for sweet or savory recipes.
Of course, you can use canned pumpkin puree for recipes, but when in season, why not go for the real thing!
Peak Time: September to November
Average Price: about $ 1.00 per pound
Tips for Selection and Storage: Pumpkins should be heavy for their size. Be sure the stem is still intact and firm. Look for a hard rind and bright colors. Avoid dull or shriveled skin, soft spots, cuts or breaks in the skin or mold. Smaller pumpkins, weighing two to six pounds, are best for cooking. Pumpkins will keep a week or more at cool room temperature and for a month or two if stored in a cool, dark, well-ventilated place.
Tips for Preparation: Halve or quarter pumpkin and scrape out strings and seeds — an ice cream scoop works well. Pumpkin can be steamed, baked or roasted. Most recipes these days roast the pumpkin wedges skin side down on a sheet pan lined with parchment. The wedges should be brushed with oil and roasted at 400 degrees F for about 40 minutes. Remove when interior is soft and scrape the flesh away from skin. Whip with a hand or electric beater or puree in a blender or food processor.
Pumpkin puree may be stored in the freezer for up to two months. Use in soups and sauces, in bread, or desserts. Pumpkin may be substituted in recipes that call for winter squash or sweet potatoes. One five- pound pumpkin yields about four and a half cups of cooked puree. Don’t forget to keep the seeds for roasting. Pumpkin seeds should be washed and dried. Toss the dried seeds with a favorite oil, salt and spices. Spread out on a cookie sheet. Bake at 350˚ F for about 20 minutes. If the seeds are hulled, they will just be a little crunchier and add twice the amount of dietary fiber as those with no hull.
Nutritional Highlights: Pumpkins are excellent sources of beta-carotene (vitamin A) and are high in vitamins C, E, K, riboflavin, folic acid, vitamin B6 and the minerals potassium, zinc, calcium, copper, magnesium, and iron. Pumpkins have an array of phytonutrients in addition to several carotenoids, including lutein and zeaxanthin. Pumpkin flesh is an also a great source of dietary fiber, but the seeds are excellent sources especially if they have their hulls.
