Note: this piece first appeared in the November 2008 issue of Clark Wellness ForkBytes.
One of the loveliest gifts of the season is the bounty of autumn vegetables, especially root vegetables and winter squash. But one of the most iconic veggies of the holidays, the pumpkin, has been reduced to a product we buy in a can. Revamp your relationship to pumpkin this year by using your own freshly made pumpkin purée in your pies and breads, and roast your own seeds for snacks, salads, and soup toppings. I’ve demystified the process for you below, so read on for the details!
Working with Fresh Pumpkin
The bright orange pumpkin is a quintessential symbol of fall, seen everywhere from the front porch (carved, of course) to the holiday table (both as a centerpiece element and in pie form). Pumpkin is highly nutritious, providing large amounts of beta-carotene (the precursor to vitamin A), vitamin C, and potassium as well as fiber. The delicious flavor of pumpkin works well in a variety of recipes, especially sweet dishes such as the classic pumpkin pie, bread, cookies, and muffins. It’s also lovely served in savory items like soups or roasted vegetable side dishes. Since pumpkin is so readily available puréed in cans, many home cooks have never cooked a fresh pumpkin, but once you experience the superior fresh flavor, improved nutrition, and fun experience of cooking with fresh pumpkin, you’ll be hooked!
Working with pumpkin is similar to working with any winter squash, such as butternut or acorn. Choose small pie pumpkins for cooking (they have the best flavor and are the most tender). To begin, cut off the top and bottom of the pumpkin with a large chef’s knife, then slice the squash in half vertically, exposing the seed- and pulp-filled cavity in the middle. Scrape out these “guts” with a spoon and set them aside in a bowl or strainer (we’ll come back to those shortly).
Once your pumpkin is cleaned, you’re ready to cook it! Pumpkin adapts well to a variety of cooking methods. My favorite methods are roasting (place halves or quarters on a baking sheet and roast at 425ºF for 45 to 60 minutes or until tender) and steaming (place in a steaming rack or basket and steam over boiling water for about 15 minutes or until tender). After the pumpkin is cooked, scoop out the flesh or remove peel with a paring knife, then purée in a food processor or blender (adding water, if needed, to achieve the desired consistency). Store the fresh purée in flat freezer bags in the freezer to enjoy months of fresh pumpkin in recipes!
Freshly roasted pumpkin seeds are one of the great rewards of using fresh pumpkin. To prepare the seeds, simply separate them from the stringy, fleshy parts you removed from the middle cavity of the pumpkin (I do this in a colander in the sink), then spread the seeds on a baking sheet and allow to dry overnight. Drizzle the dried seeds with extra-virgin olive oil and a high-quality sea salt and, if you like, additional seasonings such as curry powder or other spices, then roast in a 300ºF oven for about 30 minutes or until lightly brown and crisp. Pumpkin seeds are very nutritious, with good amounts of iron, zinc, and phosphorus, and they are absolutely delicious sprinkled on soups or salads or eaten on their own as a snack.
I hope using your own pumpkin and pumpkin seeds adds a special touch to your holiday meals this year!
