Pumpkin-flavored foods and beverages draw us all in with their delightful autumn flavors. If we step back and look at the actual vegetable that is the pumpkin, we can find both good nutrition and delicious taste.
Fun Facts About the Pumpkin
The word “pumpkin” comes from ancient Greek; it evolved from there to Roman to English. It originally meant “cooked by the sun.”
Here are some other insights on this commonplace fall decoration (and nutritious vegetable.)
- In 2019, a grower broke the record for the largest U.S. pumpkin. The New York gourd was clocked at 2,560 pounds.
- Irish immigrants brought the act of carving pumpkins into jack-o’-lanterns to America. While potatoes or turnips were the original veggie source, the size and structure of pumpkins made them the go-to since they were easier to carve.
- More than 45 different varieties of pumpkins exist, ranging in size and color. Red, yellow and green ones are out there, beyond the orange ones we know well.
- People grow pumpkins on every continent except Antarctica. Like many squashes, they originated in Central America. China produces the most pumpkins, with 7.7 million tons being grown each year.
Key Nutrients and Benefits of Pumpkins
Good-for-you foods like pumpkin find ways into your kitchen in many forms. Canned or fresh pumpkin as well as the seeds all offer a wealth of nutrition:
- It’s a great source of potassium, which helps maintain blood pressure, fluid balance and muscle contractions.
- It’s high in vitamin A and beta-carotene, which helps you fight infections and keep your skin, eyes and bones healthy.
- Seeds are a healthy snack, rich in fiber, protein and necessary vitamins and minerals like vitamin E and magnesium.
How to Pick the Greatest Pumpkins
Eating pumpkins are out there; many people see them as decoration, but that’s short-sighted. Use insights like these to find ones you can add to cakes, savory dishes and other snacks.
- For the most part, carving pumpkins, like those you find in big bins in October, are not great for making pies or other dishes. You’re more likely to find “eating” pumpkins at farmers markets and other spots. In doubt? Ask.
- Avoid soft spots; if it feels firm and has a uniform color, it’s a keeper.
- A whole pumpkin can be stored in a cool and dry place for up to two months.
Remember: the yummy pumpkin pie you love comes from smaller, denser and sweeter versions of this gourd. The ones you carve and put on the front steps are best for that role. A quick guide:
- Howden pumpkins are the most common decorative variety. They don’t make great pies or anything else, but when they’ve done their jack-o’-lantern job, consider donating them to a compost, maybe at a community garden.
- Hubbard and kabocha varieties are great for eating. Use non-invasive decoration methods (painting or props) to use them for décor, then eat them up.
Cooking Your Pumpkin
Wash the outside of any pumpkin you want to cook, then cut around the stem and create a hole. Then take these steps:
- Scoop out the “guts” (the fibrous center portion of a pumpkin) and separate the seeds.
- You can bake those as a snack, no matter what sort of pumpkin you have. It’s best to bake the seeds to make them crisp, then salt them as a stand-alone snack or use them as a salad topping.
- Pumpkins are ready to roast once the innards are removed.
- Roast them whole or carve them into pieces and microwave until tender.
Add Pumpkin to Your Favorite Dishes
- Add pumpkin and pumpkin spice to your whole grain pancake mix; for about every 2 cups pancake mix add about ½ cup pumpkin puree and 1½ tsp pumpkin spice, you may also need about ¼ cup less liquid depending on your pancake recipe.
- Mix pumpkin and spices in your smoothies, add small amounts slowly until you find your personal preference of how much you like.
- Add about one can of pumpkin to your favorite chili recipe to add nutrition and creaminess.
- Mix pumpkin with tomato-based products such as casseroles or spaghetti. Example, for 1 cup spaghetti sauce, add ¼ cup pumpkin and stir thoroughly.
Start Cooking!
Ready to give pumpkin a try? Check out these pumpkin recipes
