Pondering the Potential of Pumpkins

Stacked in seasonal displays at , at local grocery stores and in piles at roadside stands, fall pumpkins are hard to miss. And while you might see them merely as Jack' O'-Lanterns or as a pumpkin pie ingredient, I see more. Pumpkin has potential. 

Pumpkin is perfect for recipes ranging from soup to breads as well as cooked into candy and slow-roasted around a pot roast. The fact is, few vegetables offer as many culinary options as pumpkins. The only trick is knowing how to prepare the pulp. 

To cook a fresh pumpkin, cut them in half (larger pumpkins cut into pieces), then, scrape out the seeds and stringy fibers. Brush cut side with oil and place cut side down in a shallow baking dish.  Pour about 1/2 inch water in the baking pan and bake uncovered at 350 degrees for 60 minutes, or until pumpkin is fork-tender. Remove from the oven and cool. Scrape the pumpkin pulp from the shell, place in a bowl and mash or puree using a hand blender.

Another consideration to include pumpkin in recipes is that it's good for you, loaded with vitamin A and a good source of vitamin C, E and K along with antioxidant carotenoids, and beta-carotenes.  It’s a good source of fiber and minerals, including magnesium, potassium, and iron.  Even its seeds have value. Pumpkin seeds, which are great toasted and tossed into a salad, seem to have an anti-inflammatory effect, and may even help protect against prostate cancer and osteoporosis. 

Whether you’re cooking a fresh pumpkin or opening a can of puree, pumpkin’s popularity has spawned a variety of seasonal recipes from pie to soup, to cheesecake and ravioli. 

Celebrate the harvest season beyond pumpkin pie. Make warming soup or a few gifts from your kitchen featuring fall’s signature vegetable.