Halloween is here! Pumpkins, big and small, orange, white, and green, are readily available at pumpkin patches and your local grocery stores. Many of us will be getting ready for trick-or-treaters by carving a pumpkin or two into a Jack-0′-Lantern creation. This year, instead of discarding your pumpkin after Halloween, why not eat it?
Pumpkins are a highly nutritious vegetable: 1 cup of pumpkin flesh provides almost 2 g of protein, 3 g of fiber, and just 12 g of carbohydrate while providing high amounts of antioxidants including beta-carotene, vitamin C & vitamin E as well as important minerals like potassium and iron. The pumpkin seeds are also incredibly healthy and one of the best sources of magnesium.
Below are some specific instructions on how to make use of your Halloween pumpkin, including cooking up your own pumpkin puree and making the pumpkin seeds into a delicious snack. I have also included some delicious recipes using pumpkin puree (and yes, you can also use the canned variety!).
How to Cook a Pumpkin and Make Your Own Pumpkin Puree!
The flesh of the pumpkin can be roasted and eaten much like any other variety of squash. Additionally, the flesh is what is used to make pumpkin puree…the same ingredient found in that can of pumpkin used in many baked goods. Any pumpkin, including the large jack-o’-lantern variety, can be made into pumpkin puree, although the smaller “sugar” or “pie” pumpkins are a bit sweeter and often recommended for making pumpkin pies. Note: If using your jack-o’-lantern, be sure to use it within a few days of carving and avoid any wax that is leftover from a candle!
- Preheat your oven to 350°F (176°C).
- Cut your pumpkin into chunks small enough to fit on a baking sheet. Cover the baking sheet with foil or parchment paper first, so the pumpkin doesn’t stick when you bake it.
- Put the pumpkin chunks onto the baking sheet skin side up/flesh side down so that the pumpkin meat doesn’t get charred.
- Bake until the pumpkin flesh is soft (the amount of time it takes will vary depending on the size of your chunks and the type of pumpkin you’re using). A simple test to know when your pumpkin is done: you should be able to stick a fork through the biggest chunks of pumpkin without much effort.
- Remove pumpkin chunks from the oven, let cool, then scoop out the meat and put the skin in compost.
- If eating as a vegetable, cut into desired-sized chunks and serve. For the puree: put the pumpkin meat in a food processor and blend it until it’s smooth and chunk-free.
The Secret to Making Great Tasting & No Hassle Pumpkin Seeds
- Preheat oven to 400 degrees.
- Scrape the seeds from the pumpkin (or from any variety of winter squash!), including the messy membrane.
- Rinse the seeds to remove the larger pieces of membrane.
- Bring a large pot of salty water to a boil, and then boil the seeds for 10 minutes. This step will separate the remaining membrane (which is much easier than trying to do on your own), but it also serves to plump up the seeds for better taste.
- Drain the seeds and remove any remaining pumpkin membrane.
- Place seeds in a bowl, drizzle with olive oil and sprinkle with salt and other seasonings.
- Place on a cookie sheet and roast for 10-15 minutes or until desired crispness has been reached.
As seen above, pumpkin can be enjoyed straight up as a delicious roasted vegetable, but there are also many other ways to use it. Try this Pumpkin Chili with Black Beans & Chickpeas for something different, or use homemade pumpkin puree to make your favorite pumpkin pie or pumpkin bread!
About the Author:
Elizabeth Wolfe is a Registered Dietitian Nutritionist with a Master’s in Nutrition Science. She is a member of the Academy of Nutrition and holds a Certificate of Training in Integrative & Functional Nutrition. Elizabeth enjoys counseling clients to help them find ways to meet their health and nutritional goals while still meeting the demands of work. She has counseled a wide range of clients, from those who are interested in losing weight or eating healthier to those with specific health issues and dietary needs. Elizabeth has three “almost grown” children and likes spending her free time hiking with her husband and two dogs.
