PUMPKIN SEASON

From Harvest to Health, University Outreach & Extension, University of Missouri-Columbia

Pumpkin season is here!  Keep reading for some great tips on choosing and using pumpkins...

Pumpkin adds fiber to the diet and is a rich source of vitamin A. Naturally low in calories, pumpkin contains only a trace of sodium and fat and no cholesterol. We cannot say the same for pumpkin pie with whipped cream! Luckily, we can use versatile pumpkin in many other delectable dishes.

Selecting Pumpkins:

High quality pumpkins are mature and firm, with a rich, orange color. To test for maturity, press with thumbnail-mature pumpkins will resist scratching. Avoid cracked, decayed or excessively scarred pumpkins.

Select pumpkins according to how you will use them. If you plan to make a jack-o-lantern, a large, well-shaped pumpkin will best suit your needs. Use small, heavy pumpkins, sometimes marketed as pie pumpkins, for pies and other dishes because they contain more pulp than larger jack-o-lantern varieties.

Storing Pumpkins:

Store whole, mature pumpkins several months in a dry, airy location-50 to 55 degrees with a relative humidity of 60 percent to 75 percent. Handle pumpkins carefully to avoid surface damage, which leads to decay and shortens shelf life. Remove pumpkins showing any signs of spoilage from storage shelves quickly. For longer storage, freeze, can or dry pumpkins for use in meals throughout the year.

Using and Preserving Pumpkins:

Fresh Facts:

Want your pumpkin to do double duty? Instead of carving a face in your Halloween pumpkin, use nontoxic paint or marker pens to create a unique face. After Halloween has passed, pierce small pumpkins several times with a sharp knife to prevent explosions and bake whole on a tray in an oven at 325 degrees until they pierce easily. Length of baking time depends on the size of the pumpkin. Halve larger pumpkins and bake on cookie sheets, cut side down.

When cool, quarter pumpkins and peel off the outer skin. It should come off easily like the skin from a baked potato. If not, bake a little longer. Scoop out the seeds and stringy membrane. Keep the seeds for roasting.

Mash or puree the pumpkin pulp and freeze in amounts needed for your favorite pumpkin recipes.  Roasted pumpkin seeds make a terrific high energy snack. To roast: wash off strings and blot seeds dry. Toss with a small amount of vegetable oil, spread in a single layer on a shallow baking sheet and bake at 250 degrees for 10 minutes to 15 minutes, stirring occasionally. Salt, if desired, cool and store.

Short on time? Use your microwave oven to bake pumpkin and roast the seeds.

You can also cook pumpkins in boiling water, steam or in a pressure cooker; however, baking usually yields more pulp.

Preservation Facts:

Although pumpkins will keep on the shelf for several months if stored properly, you will need to use other preservation methods for longer storage:

Freezing is the easiest way to preserve extra pumpkin, and it yields the best quality product. An added advantage-you can freeze pumpkin puree in the amounts needed for your favorite recipes. Thaw in the refrigerator, and you're ready to make Thanksgiving pie from your Halloween pumpkin!

If you don't have room in your freezer, cut cooked pumpkin into cubes, pack into canning jars, cover with boiling liquid and can in a pressure canner. Because of pumpkin's low acidity, pressure canning is a must! The disadvantage to canning is that you must drain and puree pumpkin before using it in most recipes. It is not safe to can mashed or pureed pumpkin. The mixture is so thick that no safe processing time has been established.

The quality of dried pumpkin is fair to good. Keep storage conditions dry and cold for longest shelf life. Freezer storage is ideal. You can grind dried pumpkin into "flour" in a blender and add small amounts to baked goods for more flavor and nutrition. If rehydrated, you can puree dried pumpkin in a blender and use for pies or baby food.

For some pumpkin recipes, see http://missourifamilies.org/features/nutritionarticles/harvesttohealth/pumpkin.htm.