With autumn here, pumpkins are seen as the main decorating items used in themes we see everywhere. We use them for decorations and delicious treats, but what is really known about pumpkins? According to the following poem from the Pilgrim verse, circa 1633, Pilgrims would have starved without pumpkins.
For pottage and puddings and custards and pies Our pumpkins and parsnips are common supplies, We have pumpkins at morning and pumpkins at noon, If it were not for pumpkins we should be undoon.”
Let’s explore the world of pumpkins and see what we can learn. Are they a vegetable? No, actually they are a fruit. (By definition, a fruit contains seeds and pumpkins on average contain about one cup of seeds making them a fruit.) The word pumpkin originates from the Greek word pepon that means large melon. Even more confusing, they belong to the same species, C. maxima, that encompasses squash. At times, the only determining factor between the references to the fruit can be by color and shape leading one to either describe what they see as a pumpkin or a squash. Therefore, you can actually use the words squash and pumpkin interchangeably. But, pumpkins are the most popular of the squash family and are available in many sizes and colors.
As a food item, the smaller pumpkins are generally better for eating and the nutritional value and health benefits are bountiful. One cup of cooked pumpkin contains less than 50 calories, possesses dietary fiber, protein, and many vitamins and nutrients. So how do you prepare mashed pumpkin? First you have to learn to peel the pumpkin before you can begin the cooking process. The following is from the University of Illinois Extension Service:
‘Peeling pumpkin can be a challenge to the novice. To open, place the pumpkin on newspaper and insert the tip of a chef knife or break it open by cracking on a hard surface. Scoop out the strings and seeds and discard, unless you plan to roast the seeds. Wash each section and use a sharp paring or vegetable knife to peel the large pieces. The pieces can be baked unpeeled as well.
The pieces can be cooked until soft in a small amount of boiling water, in steam, or in a pressure cooker. The oven method is very easy. To bake, place cut side down on a shallow baking dish and bake at 350 degrees for 30 minutes or longer. Test for doneness by piercing with a fork. When tender, remove from the oven, allow cooling before handling. If unpeeled, spoon out the soft flesh and proceed with any recipe calling for cooked mashed pumpkin or substitute in recipes calling for canned pumpkin.
For microwaving, place cut side down and microwave on high for 15 minutes or until fork tender. At this point the pumpkin can be seasoned with cinnamon and brown sugar and served as a side dish with meals.’
If you choose not to season the pumpkin, it can be added to soups as a thickening agent or in place of applesauce in muffin recipes. I challenge you to incorporate pumpkin’s mild flavor into some of your dishes to infuse fiber and other nutrients. Pumpkins are not just for decorations!
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