Sunday, October 26 is Pumpkin Day. Most people associate pumpkins with Halloween, jack-o-lanterns, and pie. Pumpkins are 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 nutritional 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 roasted and stuffed, just like other winter squashes. Or, make a 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. After rinsing with cold water, 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.
- fyi – a 5-pound edible pumpkin will yield about 4½ cups of mashed, cooked pumpkin.
We all know that convenience is key, and this is where canned, cooked pumpkin can’t be beat. No fuss, no muss. 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.
If you are wondering how to enjoy pureed pumpkin, either fresh or canned, the options are endless.
- Stir a few spoonfuls of pureed pumpkin into a warm bowl of oatmeal. Or make these Pumpkin Pie Overnight Oats. A blend of warm spices transforms this high protein breakfast into a fall delight.
- Make pumpkin-sauce by adding a tablespoon or two of pumpkin puree into applesauce.
- Prepare this healthy Pumpkin Dip in minutes and serve with fresh apple slices.
- 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. Spread on toast or an English muffin.
- Blend a bit of pureed pumpkin into any creamy vegetable soup for some added nutrients and a hit 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.
- Snack guilt-free with our protein-packed Pumpkin Protein Balls. These no-bake treats are filled with all your favorite fall flavors and will fuel you up for all of your favorite autumn festivities.
- Make a yummy Pumpkin Toast with this rich and creamy pumpkin spread. Add the sweet and crunchy toppings to elevate your toast game.
- Substitute pumpkin puree for eggs and oil in baked goods. A rule of thumb: Add ¼ cup canned pumpkin for each egg and an equal amount of canned pumpkin for the oil called for in the recipe. For example, if your recipe calls for 3 eggs and 1 cup of oil, you will add a total of 1¾ cup canned pumpkin.
- Enjoy this Pumpkin Bread where all the flavors of fall come together. Wrap up individual slices for a quick on-the-go snack or breakfast.
- 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.
The uses of pureed pumpkin, fresh or canned, are endless, from baked goods to dips, chili to soups. Power up with pumpkin today!
