Published: October 10, 2008 07:34 pm            

Extension Service – Pumpkin Fun

Fall is in the air and the signs are everywhere: the days are getting cooler and shorter, acorns are falling, leaves have started changing colors and pumpkins have arrived in the grocery stores, curb markets and road side stands.

Are you aware that pumpkins are grown all over the world on six of the seven continents? Antarctica is the only continent where they will not grow. Eighty percent of the pumpkin supply in the United Sates is available during the month of October, a great way to usher in the autumn season. Just the sight of pumpkins makes us think of jack-o-lanterns and the sweet taste of pumpkin pies.

There are numerous pumpkin varieties available but the traditional American pumpkin is the Connecticut Field variety. According to Wikipedia, pumpkin is a fruit but the leaves can be eaten and are a vegetable. A member of the squash family, the pumpkin is rich in beta-carotene, an antioxidant that performs many important functions in the body.

One cup cooked pumpkin, boiled, drained and without salt, has only 49 calories, 12 grams carbohydrate, 3 grams dietary fiber, 564 mg. Potassium, and 2650 IU of Vitamin A, in addition to many other vitamins and minerals. It can be prepared in one of three ways: boiling/steaming method; oven method; or the microwave method. To prepare pumpkin, remove the stem. Cut pumpkin in half with sharp knife. Scoop out all seeds and scrape away all the stringy mass.

The following cooking directions are provided compliments of the Nebraska Cooperative Extension.



Boiling/Steaming Method

Cut the pumpkin into rather large chunks. Rinse in cold water. Place pieces in a large pot with about a cup of water. The water does not need to cover the pumpkin pieces, as pumpkin is about 90 percent water. Cover and boil for 20-30 minutes or until tender, or steam 10-12 minutes. Check to see if it is cooked through. Drain cooked pumpkin in colander. Reserve the liquid to use as a base for soup. Follow the steps outlined below to prepare the puree.



Oven Method

Cut pumpkin in half and scrape away seeds and stringy mass. Rinse under cold water. Place pumpkin, cut side down, on a large cookie sheet. Bake at 350 F for one hour or until fork tender. Follow the steps outlined below to prepare the puree.



Microwave Method

Cut pumpkin in half, place cut side down on a microwave safe plate or tray. Microwave on high for 15 minutes, check for doneness. If needed, continue cooking at 1-2 minute intervals or until fork tender.



Puree

When the pumpkin is cool enough to handle, remove the peel using a sharp knife. Place the peeled pumpkin in a food processor and puree or use a food mill, ricer, strainer or potato masher to form a puree.



Do not let your pumpkin set at room temperature longer than two hours in the process of making puree.

Pumpkin puree will freeze well. Measure cooled puree into one cup portions, place in container, leaving half headspace or pack in freezer bags. Use the puree in recipes or substitute in the same amount in any recipe calling for solid pack pumpkin.

Don’t forget those seeds! The process to separate them from the mass is time consuming, but the seeds are well worth the effort. Drying and roasting seeds are two different processes.

To dry: wash pumpkin seeds to remove the fibrous pumpkin tissue. Dry the seeds in a dehydrator at 115 to 120 F for 1 to 2 hours or in a warm oven for 3-4 hours. Stir frequently to avoid scorching.

To roast: take dried seeds and toss with oil and or salt and roast in preheated oven at 250 F for 10-15 minutes. Pumpkin seeds are believed to have health benefits as well and are a good source of protein, zinc, magnesium and other vitamins.



Susan Garkalns is a family and consumer sciences agent with the Randolph County Center of the N.C. Cooperative Extension Service in Asheboro. She can be reached at (336) 318-6004 or by e-mail at susan_garkalns@ncsu.edu

        

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