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. Click here for a tip on cooking fresh pumpkin.
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.
Swirl pumpkin purée and maple syrup into a steaming bowl of CREAM OF WHEAT Hot Cereal.
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.