The pumpkin, a type of squash, is originally from North America but is now grown all over the world. Local pumpkins start appearing in grocery stores in early fall and remind us that cooler weather is coming. Pumpkins are a popular item for Thanksgiving and are fun to carve on Halloween, but they are often a forgotten food about after the end of October. Pumpkins are tasty and nutritious and both the seeds and the flesh can be used in many interesting dishes. All good reasons to remember to eat pumpkin the rest of the fall and winter!

Nutrition Spotlight! Pumpkin is an excellent source of vitamin A. Vitamin A helps your eyes and skin stay strong and healthy. As an antioxidant, vitamin A can help you reduce the risk of some diseases and fight the signs of aging. 

Pumpkin seeds are an excellent source of iron and are rich in protein. Iron carries oxygen to different parts of your body. It prevents you from feeling tired and helps children and babies grow and develop.

Shopping and Storing

The best pumpkins for cooking are the small pie pumpkins, which have a nicer texture and flavour than the larger ones. Look for pumpkins with firm and smooth orange skin and that feel heavy for their size. Avoid pumpkins with cracks and bruises.

Whole pumpkins can be kept in a cool, dry place for several months. Once you cut up your fresh pumpkin, store it in the refrigerator wrapped in plastic, and use within five days. Cooked pumpkin can be frozen for up to 10 months.

The best pumpkins for Halloween carving and decorating are large but not too heavy. You want a pumpkin with thin walls to make carving easier. Look for pumpkins that have a strong stem and a nice round shape that will stand properly. 

Preparing

Most dishes can be made with fresh, frozen or canned pumpkin. Pumpkin is tasty in pies, muffins, cakes, breads, casseroles and soups.  Pumpkin is a good substitute in any recipe that calls for butternut squash or other vegetables of the winter squash family. In a recipe, one cup of fresh pumpkin will cook to one cup mashed pumpkin. 

The easiest way to prepare pumpkin is to cut it open, scoop out the seeds and the fibre strands from the centre and then cook it. Pumpkin can be baked, boiled, steamed or cooked in the microwave. Once cooked, the flesh can easily be scooped from the hard outer peel and then mashed or pureed.

Pumpkin seeds make a tasty and healthy snack. Wash them to remove any bits of flesh, then spread on a baking sheet and roast in the oven until golden brown and crunchy. 

Make cooked pumpkin or seeds taste great by using any or a combination of these flavours: allspice, cardamom, cinnamon, nutmeg, cloves, ginger and cumin.

To get more pumpkin on your table, give these recipes a try:

Curry Pumpkin and Walnut Soup

Toasted Pumpkin-Seed Brittle

Pumpkin Banana Spiced Custard

Pumpkin Cranberry Muffin Squares