From Patch to Plate: Pumpkin 101

Oct 23

Pumpkin is a nutrient-rich, low-calorie vegetable that offers numerous health benefits. It's packed with vitamins A, C, and E, which support immune function, skin health, and eye health, along with potassium and fiber for heart health and digestion. The antioxidants in pumpkin, such as beta-carotene and lutein, help protect cells from damage, reduce inflammation, and may lower the risk of chronic diseases. With its high fiber and water content, pumpkin is also filling and hydrating. Here are tips for selection and preparation:

1. Choose the Right Pumpkin

Look for smaller varieties: Sugar pumpkins (around 2-4 pounds) are ideal. Avoid very large pumpkins, as they tend to be watery and lack flavor.

Check for firmness: The pumpkin should feel solid, with a firm outer rind and no soft spots or bruises. Inspect the stem: A green, firm stem usually indicates freshness. Dry or shriveled stems might suggest the pumpkin has been off the vine for a while.

2. Prepare the Pumpkin for Cooking

Rinse your pumpkin under cold water to remove any dirt.

Slice carefully: Use a sturdy knife to slice off the top of the pumpkin, then cut it in half lengthwise. Scoop out the seeds and stringy parts: You can save the seeds for roasting, but be sure to remove any stringy flesh, as it can affect the texture.

3. Options for Cooking Pumpkin

Roasting: For a rich, caramelized flavor, cut the pumpkin into wedges or chunks, drizzle with a bit of oil, and roast at 400°F (200°C) for 25-35 minutes until tender. This method is great for soups and purees.

Steaming or Boiling: For a more neutral taste, steam or boil pumpkin chunks until soft (about 15-20 minutes). Drain thoroughly to prevent excess water in your final dish.

Microwaving: Place chunks in a microwave-safe dish with a bit of water, cover, and microwave on high for 6-10 minutes, checking for tenderness.

4. Puree the Pumpkin

After cooking, let the pumpkin cool slightly, then scoop out the flesh.

Blend it in a food processor or mash by hand for a smooth, creamy puree.

You can use this puree immediately in soups, pies, or baked goods, or store it in the freezer for later.

5. Bonus Tip: Roasting the Seeds

Rinse seeds and pat dry. Toss with a bit of oil, salt, and any seasonings you like (like cinnamon or paprika).

Roast on a baking sheet at 300°F (150°C) for about 20-30 minutes, stirring occasionally until golden.

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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