The month of October means the fall season is here, trick or treat is around the corner and pumpkins are everywhere. Not only are pumpkins great for decorating, their also a powerhouse of nutrients. Pumpkin fruit is one of the widely grown vegetables incredibly rich in vital antioxidants and vitamins. Let’s take a look at all the wonderful health benefits of pumpkin:
Low in calories and cholesterol – 100 g. of pumpkin fruit provides just 26 calories and contains no saturated fats or cholesterol. Pumpkin is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
High in Vitamin A – Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A may help human body protect against lung and oral cavity cancers.
Great source of B-complex vitamins – The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6, thiamin and pantothenic acid.
Rich source of minerals – It is also rich source of minerals like copper, calcium, potassium and phosphorus.
One of the unique things about pumpkins is that the seeds are healthy too. Pumpkin seeds indeed are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins.Selection and storage of pumpkins is very important too. In Texas, pumpkins are in season from September – November. Buy completely developed, whole pumpkin fruit instead of its sections. Look for mature fruit that feels heavy in hand and has a stout stem. Avoid the ones with a wrinkled surface, cuts and bruises. Once at home, ripe, mature pumpkin may be stored for many weeks to come in a cool, well-ventilated place at room temperature. However, cut sections should be placed inside the refrigerator where it can keep well for a few days.
There are several methods of cooking pumpkin:
Boiling/Steaming Method: Cut the pumpkin into rather large chunks. Rinse in cold water. Place pieces in a large pot with about a cup of water. The water does not need to cover the pumpkin pieces. Cover the pot and boil for 20 to 30 minutes or until tender, or steam for 10 to 12 minutes. Check for doneness by poking with a fork. Drain the cooked pumpkin in a colander. Reserve the liquid to use as a base for soup.
Oven Method: Cut pumpkin in half, scraping away stringy mass and seeds. Rinse under cold water. Place pumpkin, cut side down on a large cookie sheet. Bake at 350°F for one hour or until fork tender.
Microwave Method: Cut pumpkin in half, place cut side down on a microwave safe plate or tray. Microwave on high for 15 minutes, check for doneness. If necessary continue cooking at 1-2 minute intervals until fork tender.
Preparing Pumpkin Puree
After cooking, when the pumpkin is cool enough to handle, remove the peel using a small sharp knife and your fingers. Put the peeled pumpkin in a food processor and puree or use a food mill, ricer, strainer or potato masher to form a puree. Pumpkin puree freezes well. To freeze, measure cooled puree into one cup portions, place in ridged freezer containers, leaving 1/2-inch headspace or pack into zip closure bags. Label, date and freeze at 0°F for up to one year.
Use this puree in recipes or substitute in the same amount in any recipe calling for solid pack canned pumpkin.
For more information, please contact Kim Miles, County Extension Agent – Family & Consumer Sciences at 325-646-0386 or kamiles@ag.tamu.edu.
