All About Pumpkins
Seasonality: Pumpkins and other winter squash start becoming available in September and may remain in season into December.
Nutrition Highlights: Pumpkins contain a ton of vitamins like Vitamin A. Bonus: Save and roast the seeds of your pumpkin as a great source of plant-based protein.
Preservation/storage: There are several ways to preserve pumpkin, but left untouched in a cool space, they will last months on their own. Check out these recommendations from the National Center for Home Food Preservation.
10/09/2020
Big, small, white, yellow, striped, warty or smooth, pumpkins are a classic fall decoration AND a nutritious vegetable (yes, you can eat the “decorative” ones, too!). The best part: you can use the same pumpkin for both purposes!
Because pumpkins can last for months, a whole pumpkin left sitting out as décor can later be cooked and eaten. Even pumpkins gutted for carving (or pie-making) can be partially salvaged for eating via their extremely healthy seeds. Check out the following serving suggestions for eating both the flesh and seeds of your pumpkins.
Pumpkin Puree
Pumpkin puree is a versatile and easy to make ingredient that can be used in a wide variety of simple recipes.
First cut your pumpkin in half and scoop out the seeds/guts with a big spoon or ice cream scoop. Sprinkle salt on the pumpkin flesh and roast at 400 degrees for 30 to 45 minutes. When the pumpkin is ready, a paring knife will be able to easily cut in and out (according to the Food Network).
Let the pumpkin cool completely, then scoop out the roasted flesh with a spoon. Blend/process the flesh into a smooth puree. The final result can be stored in the refrigerator for a week or so, or frozen in containers for a few months.
Pumpkin puree can be used in many ways. Check out the ideas linked below!
Roasted Pumpkin Seeds
Don’t let the seeds go to waste! These little “pepitas” are an amazing source of plant-based protein and make a delicious snack, too.
Some folks like to eat pumpkin seeds without the shell, but leaving the shell on is even easier. Follow these steps to make your own crunchy batch.
- After removing the seeds and guts from your pumpkin, rinse and wash the seeds to get rid of as much goop as you can.
- Some recipes call for soaking the clean seeds in salty warm water overnight or for up to 24 hours. Other recipes recommend boiling the seeds for 10 minutes.
- After either soaking or boiling the seeds, lay them out on clean towels to dry completely. You can pat them to expedite the process, but this step could take a few hours. Having completely dry seeds is crucial for getting the perfect crispy texture in the finished product.
- Coat the dry seeds in your preferred and thoroughly season with your favorite herbs and spices. For a savory batch, we like seasoning salt, garlic powder and black pepper. For a sweeter option, try cinnamon and sugar.
- Roast in a single layer on a baking sheet for 12 to 15 minutes, tossing halfway through. The final seeds should be crispy and crunchy!