Pumpkin.jpg

Pumpkin

Very large pumpkins are decorative and fun to carve, but the smaller sizes are more tender and juicy.

An indigenous American fruit, pumpkins are a member of the gourd family. Today they are most famous for their presence in pumpkin pie, their use as jack-o’-lanterns, and in competitions to see who can grow the largest-pumpkins.

Varieties

Large and round, pumpkins range in size from less than a pound (0.5kg) to more than 100 pounds (50kg). While a deep, cheerful orange is the color most familiar to Americans, pumpkins also come in a variety of colors that range from white and peach to green and blue.

The many varieties of pumpkins are categorized into various classes including: Standard Orange (Small), Standard Orange (Intermediate), Standard Orange (Large), Jumbo, White Painting, the Cushaw Group, and the Naked-Seeded and Miniature kinds. The Small Sugar or New England Pie type is of the Standard Orange (Small) variety, and, as its name suggests, this is the standard type for pies; it weighs between 2 and 5 pounds (1kg–2.5kg).

Buying and storing tips

While very large pumpkins are decorative and fun to carve, the smaller sizes are more tender and juicy. Choose pumpkins that are firm, blemish-free, and heavy for their size. Store whole pumpkins at room temperature for up to a month or refrigerate for up to three months.

Availability

Fresh pumpkins usually appear in October and are available through the fall and winter in the produce section of most food markets. Canned, pureed pumpkin is available in most food markets in the fall and in some markets year-round.

Preparation, uses, and tips

Best known when cooked, pureed, and well-spiced in holiday pies, pumpkins are also great in soups, breads, and many other dishes.

To cook fresh pumpkin, scrape out the seeds (known as pepitas). (Set the seeds aside if you plan to use them later.) Cut the pumpkin up into small pieces, remove the hard outer peel with a vegetable peeler or sharp knife, and boil the pieces for 15 or 20 minutes in lightly salted water. The pieces then can be drained and mashed, or run through a blender to make pumpkin puree. The puree can be seasoned with salt, pepper, and butter (if you like) and served as a vegetable side dish, or used as the basis for soups and other dishes.

In the Caribbean, pumpkin is braised into spicy, fragrant stews with chiles, legumes, and sometimes meat. The French cook it into soup and serve it decoratively in its own shell.

To bake a whole pumpkin, cut off the top with the stem to use as a lid. Scrape out the seeds and pulp. Brush with melted butter, sprinkle with salt, and, if you like, add a touch of sugar. Replace the lid and bake at 350°F (177°C) until tender, about 45 minutes. Serve as is, cut into pieces, or scrape the flesh out and puree.

Pumpkin seed oil is dark brown, pleasantly flavored, and popular in Austrian cuisine. To roast pumpkin seeds, wash them well, and spread them in one layer in a pie tin or other baking dish; bake in a low oven (250°F or 121°C) for 15 or 20 minutes or until well-dried.

Nutritional Highlights

Pumpkin (cooked, boiled, drained with salt), 1 cup (245g)
Calories: 49
Protein: 1.76g
Carbohydrates: 12g
Total Fat: 0.17g
Fiber: 2.7g

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Health benefits and concerns for fruit
Many health benefits and concerns associated with this food are applicable to other fruit. Read about health benefits and concerns for fruit for a full description.