Healthy and Sustainable Food
 Pumpkins
DATES AVAILABLE:
New England: Mid-September through October; Storage: 2-3 months
Mid-Atlantic: mid-September through mid-October; Storage: 2-3 months
BRIEF DESCRIPTION:
Pumpkins (Cucurbita pepo, Cucurbitaceae) are a type of squash and belong to the same family as cucumbers and watermelons. All varieties have smooth ribbed skin and are round or oval shaped. Skin colors will differ depending on the variety but can be shades of orange or white. Pumpkins have creamy orange-colored flesh and edible seeds.
VARIETIES:
Smaller varieties grow to be 2 to 5 pounds and include: “Small Sugar” (also referred to as “New England Pie”) a bright orange, oval shaped fruit that is commonly used for pie making. “Oz” have smooth skin that is light orange or yellow in color. “Spooktacular” are bright orange with defined ribs.
Larger varieties which can grow to be 8 to 15 pounds include: “Jack-o-Lantern” which are bright orange and round and “Ghost Rider” which are round with dark orange skin and a dark green stem. “Autumn Gold” are round and light orange (almost yellow) in color.
The even larger “Howden” pumpkins can reach 15 to 25 pounds.
Miniature pumpkin varieties include the orange “Jack-B-Little” and the white skinned “Baby Boo.”
USING PUMPKINS:
Pumpkins are harvested when fully ripe so when at the market look for pumpkins with smooth, hard skin that is intact and free of bruises or blemishes. Pumpkin flesh can be roasted, steamed, or boiled until tender. Cooked pumpkin pulp can be pureed for soup or baked in casseroles, soufflés, pancakes, custards puddings and pies. To make a pie filling, cut pumpkin into pieces, remove the outer skin with a vegetable peeler, and boil. Once pumpkin is softened drain and mash or puree in blender. The flavor of cooked pumpkin is complimented by earthy seasonings such as cinnamon, nutmeg, and cumin. Pumpkin seeds can also be washed clean of pulp, seasoned, toasted, and enjoyed as a snack, in trail mixes and on top of salads.
NUTRITIONAL INFORMATION:
One cup of cooked pumpkin contains 49 calories, 3 grams of fiber, and is very high in beta-carotene. Pumpkin also contains iron and is a good source of vitamin C and potassium. One cup of roasted pumpkins seeds contains 285 calories and 12 grams of protein. Pumpkin seeds are high in zinc and magnesium and also contain 4% of the daily requirement for calcium and 12% for iron.
STORAGE:
General: The thick, protective shell of the pumpkin allows it to be stored in a cool dry place for up to 3 months. Peeled and cut into pieces, pumpkin can be stored in the refrigerator up to 5 daysin plastic wrap or a zip lock bag.
Freezing: Cooked, mashed pumpkin can be packed in an air-tight container and stored in the freezer.
Drying: For drying, pumpkins must be cut into 1-inch strip about 1/8 of an inch thick. Pieces must be blanched briefly before drying. Estimated drying time in a dehydrator is 10-16 hours. Pumpkin can also be made into vegetable leather. Pumpkin seeds can also be washed and dried or roasted.
Canning: Cubed pumpkin can be canned using a pressure canner.
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