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Pumpkins
Not Just for Jack-o-lanterns Anymore!
By Donna Smith
The chill in the air not only brings the changing of colors to the leaves, but also the appearance of pumpkin patches along every country road. Kids and adults can't wait to buy that perfectly-shaped pumpkin and start the intricate work of making the scariest jack-o-lantern on the block. Many don't even realize that pumpkins also can be eaten. Yes, you can actually eat a fresh pumpkin!
The pumpkins you find at pumpkin patches are usually not the ones recommended for cooking. Pumpkins referred to as "pie" or "sugar" pumpkins, which can be found at the grocery store, are best to cook with. These varieties tend to be smaller than your "jack-o-lantern" pumpkins and have much sweeter flesh. The average pumpkin will weigh between 3 and 4 pounds and yield approximately 3 to 4 cups of mashed pumpkin.
Pumpkins are packed with vitamins and minerals and are low in fat and calories. Half a cup of cooked pumpkin contains only 25 calories, .09 grams of fat, 281 milligrams of potassium and 1,325 milligrams of vitamin A. Think about all the potassium and vitamin A you're throwing away when you're cleaning out that pumpkin for carving! Not to mention all the other important vitamins and minerals found in pumpkins. The creamy texture of pumpkin can add a whole new dimension to your favorite soup or stew without adding any fat or calories.
Instead of buying that can of pumpkin, try making your own pumpkin puree. The process is simple: Preheat your oven to 350 degrees F and line a cookie sheet with aluminum foil. Take one pie or sugar pumpkin, about 3 pounds, and cut it in half. Remove the seeds (save them for roasting later!) and the stringy pulp inside. Place the pumpkin cut-side down on the foil-lined cookie sheet and bake about one hour or until tender. Let the pumpkin cool until it is easy to handle, then scoop all the meat from the pumpkin shell. Put the meat into a bowl and mash with a potato masher until smooth. You will have about 3 cups of pureed pumpkin to use in breads, desserts and soups.Want to see more?
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