October 26 is Pumpkin Day. Most people associate pumpkins with Halloween, jack-o-lanterns, and pie. Pumpkins are just one of the many varieties of squash. There are carving pumpkins that are festive and fun and there are edible pumpkins. Edible pumpkins have a thicker, softer flesh than carving pumpkins, along with a rich, sweet flavor. Pumpkins are nutrition powerhouses, rich in fiber and antioxidants. Check out the many varieties of fresh, edible pumpkins available in the produce department at McCaffrey’s, including Sugar Pie, New England Cheddar, Blue Doll and more. Keep in mind, fresh pumpkins can be enjoyed roasted and stuffed, just like other winter squashes. Or, make your own homemade pumpkin puree to use in any number of ways.
To make pumpkin puree:
- Cut a pumpkin in half with a sharp knife. Remove the stem, scoop out the seeds and scrape away the stringy mass. Rinse with cold water and place the pumpkin cut side down on a large cookie sheet. Bake at 350°F for one hour or until fork tender. Once the pumpkin has cooled, remove the peel using a small sharp knife and your fingers. Put the peeled pumpkin in a food processor and puree. A 5-pound edible pumpkin will yield about 4 1/2 cups of mashed, cooked pumpkin.
While fresh pumpkin pureed is great, canned pumpkin offers a convenience that can’t be beat. When shopping for canned pumpkin, be sure to read the label. It is easy to grab a can of pumpkin pie filling by accident. A 16 ounce can of pumpkin yields about 2 cups of pureed pumpkin. A ½ cup of pumpkin puree has about 50 calories and 3 grams of fiber.
If you are wondering how to enjoy pureed pumpkin, either fresh or canned, the options are endless.
- Use pumpkin puree for an egg and oil substitute in baked goods. A rule of thumb: Add 1/4 cup canned pumpkin for each egg and an equal amount of canned pumpkin for the oil called for in the recipe. For example, if a recipe calls for 3 eggs and 1 cup of oil, use a total of 1 3/4 cup canned pumpkin.
- Stir a few spoonfuls of pureed pumpkin into a warm bowl of oatmeal. Or try this recipe for Pumpkin Pie Overnight Oats. Made in advance, breakfast will never be boring again with the blend of warm spices and natural pumpkin.
- These easy Pumpkin Muffins made with applesauce, cinnamon and cloves are a wonderful seasonal treat any time of day.
- Make pumpkin sauce by adding a tablespoon or two of pumpkin puree into applesauce.
- For a creamy surprise, make pumpkin butter by mixing a little pumpkin puree into softened butter along with a bit of brown sugar and some warming spices like cinnamon or nutmeg. Delicious on breads, this easy hack will make your tastebuds sing.
- Instead of a bagel with cream cheese, spread some pumpkin puree on a bagel with a little maple syrup.
- Bring fall to the breakfast table with this protein-packed Pumpkin Toast! With a rich and creamy pumpkin spread and a sweet and crunchy medley of toppings, your toast game just got elevated.
- This lightened up pumpkin pie made with reduced fat cream cheese, egg whites, and skim milk will never disappoint. Neither will this Pumpkin Pie in a Glass recipe. Made with pumpkin puree and gingersnap cookies, this quick dessert can be made in under 30 minutes. At less than 125 calories per serving, you don’t have to feel guilty about this dessert.
- Blend a bit of pureed pumpkin into any creamy vegetable soup for some added nutrients and a hint of fall. Or try this low-fat Pumpkin Lime Soup as a heartwarming first course or side dish.
- Toss some pureed pumpkin into a pot of chili for a sweet, earthy undertone.
- Pumpkin puree freezes well. To freeze, measure cooled puree into one cup portions, place in freezer containers, leaving 1/2-inch headspace or pack into zip closure bags. Label, date, and freeze for up to one year.
Celebrate Pumpkin Day by incorporating pureed pumpkin into any number of dishes, from baked goods and dips to chilis and soups. Pureed pumpkin, fresh or canned, is a winning and versatile ingredient. Power up with pumpkin today!
