Pumpkins: More Than Just a Fall Decoration

Pumpkins are a popular symbol of fall, but they are also a nutritious and versatile food. Pumpkin can be used in soups, side dishes, baked goods, oatmeal, smoothies, and more. Both fresh pumpkin and canned can be healthy choices.

Pumpkin Nutrition

Pumpkin is naturally low in calories and provides several important nutrients.

½ cup of cooked pumpkin provides approximately:

● 25 calories

● 6 grams of carbohydrate

● 1 gram of protein

● 2 grams of fiber

● Vitamin A: Helps support healthy vision, skin, and the immune system.

● Potassium: Helps support normal muscle and heart function

● Vitamin C: Supports a healthy immune system

Easy Ways to Cook Pumpkin

• Roast: Cut pumpkin into pieces, remove the seeds, and roast until tender. The roasted pumpkin can be eaten as a side dish or added to soups and casseroles.

• Steam: Cut pumpkin into chunks and steam until soft. This is a simple method that does not require added oil.

• Bake: Pumpkin can be baked until tender and then mashed like winter squash.

• Microwave: Smaller pieces of pumpkin can be cooked in the microwave for a quick option.

• Use canned pumpkin: Choose cans labeled “100% pumpkin” rather than pumpkin pie filling, which usually contains added sugar and spices.

Don't Forget the Seeds!

Pumpkin seeds are edible and provide protein, healthy fats, magnesium, and other minerals. Roast cleaned seeds in the oven for a crunchy snack. Because seeds are calorie-dense, enjoy a small portion.

Choosing & Storing Pumpkin

● For cooking, choose pumpkins labeled “pie pumpkin” or “sugar pumpkin”. They are usually sweeter and less watery than large carving pumpkins.

● Store whole pumpkins in a cool, dry place away from direct sunlight.

● Once the pumpkin is cut, refrigerate it promptly.

● Cooked pumpkin should be stored in the refrigerator and used within 3–4 days.

● Canned pumpkin should be refrigerated after opening and used within a few days.

Food Safety Tip

Never use a pumpkin that is moldy, leaking, or has a strong unpleasant odor. Wash fresh pumpkin before cutting, and use a clean knife and cutting board.

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A Simple Way to Enjoy Pumpkin:

Pumpkin Oatmeal Recipe

Ingredients: 

● ½ cup plain canned pumpkin

● ½ cup old-fashioned oats

● 1 cup low-fat milk or unsweetened milk alternative

● ½ teaspoon cinnamon

● 1 teaspoon maple syrup, optional

● Chopped walnuts, optional

Directions:

Combine pumpkin, oats, milk, and cinnamon in a saucepan. Cook over medium heat, stirring occasionally, until creamy and the oats are tender. Add a small amount of maple syrup and walnuts if desired.