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Seasonal Produce: Pumpkins

Fresh pumpkins remind us of Halloween and carving jack-o’-lanterns. When it comes to eating this mild, slightly sweet, orange gourd, we usually toast the scooped-out seeds, or pepitas. Canned purée is the familiar edible form, but fresh pumpkin can be baked, boiled, sautéed, microwaved or made into a flavorful purée.

Purchasing

  • Select firm pumpkins that feel heavy for their size. The rind should be free of blemishes and soft spots.

  • Store fresh pumpkins in a cool, dry dark place for 1 to 2 months. Do not refrigerate or cover with plastic wrap.

  • Wrap cut pieces tightly in plastic wrap and refrigerate for up to 5 days.

  • Freeze cooked pumpkin in sealable freezer-weight plastic bags or in tightly sealed plastic containers for up to 6 months.

Preparing

  • Just before using, rinse under cold water. Cut into halves or quarters with a large knife. Scoop out seeds and stringy fibers. Discard fibers and save seeds for toasting, if desired
  • Remove rind and cut into cubes or slices for boiling, baking, microwaving or steaming. Or, leave rind and halves intact, bake or microwave and then remove rind after cooking.
  • Purée cooked pumpkin in batches in a food processor or mash by hand. Three pounds fresh pumpkin yields about 3 cups mashed cooked pumpkin. (Note: Homemade pumpkin purée may have a higher moisture content than canned pumpkin. For best results, do not substitute homemade purée in recipes calling for canned pumpkin purée.)
  • Never cook or eat a carved Halloween pumpkin as the cut surfaces breed bacteria

Nutrition

  • A fresh pumpkin cooked without salt is an excellent source of vitamin A and is low in sodium and fat free.

Serving

  • Serve mashed or cubed cooked pumpkin as a side dish seasoned with ground cinnamon, butter and brown sugar.
  • Add fresh pumpkin chunks to your favorite vegetable or beef stew.
  • Perk up ordinary mashed potatoes by mashing in some cooked pumpkin and BREAKSTONE’S or KNUDSEN Sour Cream.
  • Turn puréed pumpkin into a savory soup by thinning it with chicken broth and seasoning with sage, curry powder or ground cinnamon.
  • Get creative with toasted pumpkin seeds. Season them with cinnamon-sugar for a sweet touch or use your favorite herb blend for savory seeds.
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