With October’s
cooler temperatures, I become like Linus, camped out at the nearest pumpkin
patch. In this case, that’s our local
Farmer’s market. Though Linus yearns for
a toy delivery, the Great Pumpkin I seek is called "Sugar
Pie." Among the many pumpkin varieties, I’ve heard
they’re the best for baking. Like Linus,
though, I’ve yet to encounter it.
Until I find a "Sugar Pie" I’ll make do with the standard field pumpkin. Pound for pound, they’re powerhouse
vegetables. Not only are they
economical, they’re packed with nutritional value. Pumpkins have no saturated fat or
cholesterol, yet are rich in anti-oxidants and dietary fiber. They contain some of the highest levels of
Vitamin A, as well as carotene and other flavonoids which enable the body to
convert and absorb that vitamin. This
winter squash also provides Vitamin C, Thiamin, Niacin, Vitamin B6, Folate,
Iron, Magnesium Phosphorus, Riboflavin, Potassium, Copper and Manganese. And the benefits go beyond the vibrant
flesh. The seeds are also
an excellent dietary source of fiber and mono-unsaturated fatty acids. They are concentrated sources of protein, minerals,
vitamins, and a substantial amount of the amino acid, tryptophan.
Fresh pumpkin (or squash) is a snap to prepare, and the puree freezes well, too. Simply wash and dry the fruit’s exterior, then cut in half and remove the seeds and strings, reserving the seeds for roasting later. Place, cut side down, on a parchment lined sheet pan and bake in a 325ยบ oven for about an hour (depending on size.) The pumpkin is done when a knife is easily inserted through the shell. Allow to cool slightly before handling, but the scraping and processing are done more easily while the pumpkin remains warm. Puree the scooped pulp in a blender or food processor. Strained to remove any strings or larger lumps, this puree was a lip-smacking favorite of both my kids when they were babies.
If you plan to bake
with the freshly-made puree, allow it to cool to room temperature before using
as an ingredient. Store excess pumpkin puree in freezer-safe containers, allowing room for expansion in each
container. Average storage life for the
frozen puree is about one year; although, no matter how well any produce is
packaged, all frozen foods lose color, flavor, texture, and nutritional value
the longer they’re stored. Our supply usually
lasts through to spring, when fresh produce is once again available.
While pumpkins are
fresh and whole, there’s no rush to process them. The squash family are self-contained packages
which store easily and tidily. As long as their stems remain firmly intact,
and the pumpkins are kept in a cool, well-ventilated place (not subject to
freezing), most have a shelf life of three months, and some as long as six
months, depending on the variety.
Prior to processing,
if you plan on using pumpkins for Halloween decoration, consider drawing on the
pumpkin’s surface with a felt marker rather than carving out pieces. This makes subsequent processing simpler: the marker doesn’t affect the puree, the
complete half-shells cook more evenly, and the flesh scrapes more thoroughly
from larger shell pieces.
Eating seasonal foods has considerable benefits – both for budgets and nutritional
intake. Pumpkins, because of their low cost and excellent food values, are clear
champions of autumn. No wonder Linus calls
them great!
