Most of us think about pumpkins as Halloween decorations, with little thought to it as a food. But there are a lot health benefits to pumpkins, so for you pumpkin lovers out there, post a note about your favourite ways to prepare and eat this tasty vegetable.
The Health Benefits of Pumpkins
Pumpkins are part of the squash family. Nutrient rich and low in calories, a cup of pureed pumpkin has only 80 calories, and 7 grams of fibre (one-third of your daily need!). As an "orange" vegetable, it's rich in vitamin A, and contains abundant vitamin C, potassium, and even 2 1/2 grams of protein. .
Fresh vs Tinned
Okay—so it's healthy, but how the heck do you cook it? This is the question I'm most often asked when it comes to eating pumpkin. I'm the first to admit it takes time and effort (but no culinary skill!) to get some "edible" pureed fresh pumpkin. While the taste of a fresh product might be worth the effort to some, most of us are pressed for time, especially in the kitchen. Here's a case where I find tinned pureed pumpkin to be a better choice. Affordable, and ready to use, canned pureed pumpkin can replace fresh pumpkin in every recipe from pies to soups to side dishes. In fact, the only thing missing are the seeds!
Ready to tackle a fresh pumpkin? Love those freshly roasted pumpkin seeds? Read on....
Cooking a Fresh Pumpkin
With a long, sharp knife, cut a small pumpkin in 4 to 6 pieces. Remove the seeds (save for roasting later) and stringy fibers. Place in a roasting pan, with an inch or two of water in the bottom. Cook at 350 degrees for about 1.5 to 2 hours, until soft (prick with a fork to test). Let it cool, and scoop out the flesh, then puree in a food processor, food mill or mash by hand.
Roasting Pumpkin Seeds
Also known as pepitas, pumpkin seeds are totally edible including the shell, and can be a great fibre-rich snack. You can also season to your personal spice and salt preferences. Roasted pumpkin seeds, lightly salted (with flavourful sea salt—you can use less), are one of my personal favourite snacks.
Rinse pumpkin seeds, and remove all of the stringy fibers. Spread on a baking sheet sprayed with nonstick spray, or lightly coat with vegetable oil. Toss with a small amount of sea salt, garlic or onion powder, or cayenne pepper, if desired, before roasting in a 200 degree oven for about 45 minutes to one hour. Stir often, and remove when seeds are dry and toasty crisp.
Comments
Date: 11/26/2008 - 06:55 am
Whenever steam pumpkin (peeled and chopped into blocks) it always turns out watery!!!
Any advice!
Date: 12/03/2008 - 06:48 pm
you could try draining in a colander, or placing in the oven for a few mins....or both..lol
Date: 12/04/2008 - 06:00 am
hello everybody! We / East Europe- Bulgaria/ are cooking the fresh pumpkin as sweet. We peeled and chopped in small blocks. Roasted with honey , milk, eggs and nuts for 25-30 min.
500 gr Pumpkin
350 ml milk
2-3 eggs
1 cup nuts
Bonn appeti :)
Date: 12/04/2008 - 08:08 am
Here in Trinidad in the Caribbean, the pumpkin is cut into small cubes, and sauteed in some oil with fresh herbs, garlic and onion. Leave covered on a moderate to low temperature for about half hour. At intervals, uncover and stir to prevent sticking. If sticking occurs, add some hot water. Some varieties of pumpkin spring water during the process. When the pumpkin is soft, mash with a pot spoon. Add some salt and black pepper to taste, and cook for a 5 minutes more. If you prefer a sweet taste, add a little sugar. If there is too much water, allow the water to dry on a low temperature.
This is served with boiled rice, or roti, (chapati) curried meat of your choice, and steamed spinach (bhagi). We sometimes serve dhal (split peas) as a part of this dish. Note that the pumpkin must be room temperature before cooking, or it would not melt properly.