What’s New

Pumpkin’ It Up

Ah, pumpkins! It’s pretty obvious why pumpkin is our focus in November, when we simmer squash soups and serve pumpkin pies at Thanksgiving.

Pumpkins (Cucurbita pepo), of which there are many varieties, originated in Northeastern Mexico and the American Southwest and have been cultivated for at least 7,000 years. Its thick skin makes it a winter squash, which stores well and remains fresh long after its vines have withered from the cold.

As a squash, pumpkin can be included in the “Three Sisters” trilogy of plants sacred to native farmers and their ancestors: corn, squash, and beans. Pumpkins are beloved for the delicious flavor of their flesh, the versatility of preparation and preservation, their abundance of protein-rich, oil-rich seeds, their edible flowers, and their durability.

We might be fond of pumpkin for instinctive reasons. While we appreciate their vibrant color and flavor, our bodies also appreciate that those orange carotenoids – provitamin A compounds – are converted to Vitamin A. They contain Vitamins C, E, and riboflavin, essential fatty acids, and several minerals. The flesh is high in fiber. A cup of raw pumpkin racks up just 30 calories and eight grams of carbs. As mentioned before, the seeds (pepitas) are packed with protein and oils. And traditional native medicinal practitioners valued pumpkin to alleviate urinary conditions and intestinal parasites.

We’re crazy about pumpkin’ it up, but remember that if fresh pumpkin isn’t available, many of its remarkable nutritional properties can be found in other winter squashes, such as acorn and butternut squashes.

Pumpkin’ Up Your Meals

Pumpkin is an ingredient in dozens of cuisines worldwide, finding its delicious way into both savory and sweet preparations. We’ll list some ways you can play with pumpkin – see below.

Helpful Pumpkin Hack

But first: Here’s a method for pre-cooking fresh pumpkin by roasting it in your oven or on your gas grill.

You will need a sugar pumpkin, grown for cooking. You can also substitute butternut squash or other orange-fleshed winter squash. Slash the squash in multiple places with a sharp knife. Not too deeply, just enough to perforate on all sides of the squash.

If using an oven, preheat to 350 degrees F. Place the squash on a cookie sheet covered with foil to catch the drips. If using a grill, preheat on high, and then lower to about 350 degrees F and then cover the grill.

Roast the squash, turning over about every 10 minutes, for about 30 minutes. Poke the squash with a knife to test for tenderness. After it’s cool, cut in half and scoop out and discard the seeds. You can puree or chop up the softened squash to use in a variety of dishes.

Delicious Ways to Use Fresh Pumpkin

Cookies, Cupcakes and Pies – Oh my! We hope you enjoy your sensible portions of pumpkin desserts on Thanksgiving.
Quick Breads – Pumpkin breads and muffins
Pancakes – Add some puree for a colorful, nutritious breakfast, topped with a spiced cider syrup.
Soups – After cooking with sauteed onions, ginger, and your favorite spices, puree in a food processor or with an immersion blender. Season with salt, pepper, and nutmeg. Serve with spicy roasted pepitas (pumpkin seeds). Or add a dollop of sour cream or plain yogurt.
Curried – Make a vegetable curry with pumpkin chunks, adding chicken or shrimp or, of course, turkey.
Roasted – Instead of precooking the squash, slice raw squash, coat with vegetable oil, coarse salt, and fresh garlic (optional). Roast slowly at 335 degrees F for about 30 minutes, turning occasionally.
Beverages – If all of this prep work is too much…go for a healthy pumpkin-spice smoothie!

Note: Although fresh pumpkin is preferable, if unavailable, you can use unsweetened canned pumpkin, too.

Pumpkin-Spice Smoothie

Here’s a recipe for a creamy, protein-rich beverage.

1/2 cup pumpkin puree
1/3 cup plain yogurt
1/3 cup milk
2 teaspoons honey, agave syrup, maple syrup, or sugar
½ teaspoon cinnamon, a pinch of nutmeg. For an anti-inflammatory kick, add one teaspoon of fresh grated ginger or a pinch of ground ginger.
Optional: Add one ripe banana and/or 2 tablespoons of peanut butter or sunflower seed butter

Your dairy products can be whole-milk, low-fat, or fat-free, or you can substitute with a plant-based milk. If you prefer a really cold smoothie, partially freeze the pumpkin puree before blending or add a few ice cubes.

Whirr in the blender and enjoy!