Dear Pondering Pumpkins: Pumpkin is my favorite winter vegetable. I only discovered this when I began cooking with fresh pumpkins. The canned puree is a great easy way to add pumpkin to soups and oatmeal, but the fresh is a whole lot tastier.
Pumpkin is low in calories, high in fiber and vitamin A and has a lot of possibilities in your cuisine. I love pumpkin pie too, but there are a lot more options for this voluptuous vegetable. Any pumpkin is edible, but those intended to be carved at Halloween aren’t going to have good flavor or texture. Try a small pie pumpkin called a sugar baby or seek the elusive blue pumpkin called jarrahdale, my personal favorite.
There are many ways to cook pumpkin, I have included three. For any of these cooking methods, the start is the same. Wash off any dirt with water. Using a serrated knife, cut the pumpkin in half using a sawing motion. This is a good workout for arms, and a good stress reliever if you pretend the pumpkin is that person’s head. You know who.
Using a heavy ice-cream scoop or a spoon, scoop out the seeds and stringy bits until the cavity of the pumpkin is smooth. The seeds can be roasted for a healthy snack. Or, if the pumpkin is an heirloom variety, they can be saved for planting next year.
Method 1: the microwave
Cut the pumpkin into small wedges and tuck them into a large glass, microwave-safe casserole dish with a lid. This felt like Tetris getting all the pieces to fit. Add one to two cups of water and microwave (with lid on) for about 20 minutes or until the pumpkin is very soft when poked with a fork. Check the pumpkin after 10 minutes and add five minutes at a time until the pumpkin is soft. Let cool until you’re able to handle.
Method 2: the slow cooker
Take your pumpkin wedges and arrange in the slow cooker so that you can get the lid on. Add two cups of water, or enough to have about one-half inch of water in the bottom. Cover and cook on low for four to eight hours, or on high for two to four hours until very soft. Every slow cooker is different, and it will depend on how thick the pumpkin flesh is and how big the wedges are. Poke with a fork — when very soft, they’re done; spread out on a plate to cool.
Method 3: roasting in the oven.
Take large wedges and slice into smaller, more manageable slices. Using a very sharp chefs knife, cut the peel off the outside edge of each piece of pumpkin (you can also do this after the pumpkin is cooked — your choice!). Place on oiled cookie sheet and roast until soft. Your oven can be anywhere from 350 to 450 degrees. When are they done? You have three clues:
- Texture: the pumpkin is very soft when poked with a fork.
- Smell: your nose will tell you something magical is happening in the oven.
- Sight: the edges will brown a bit.
My wedges that were about one-inch wide took about 35 minutes in a 400-degree oven.
You can puree your cooked pumpkin to replace canned pumpkin. Use a soup spoon to scoop the pumpkin flesh into a large bowl. A potato masher or immersion blender both work well to puree the pumpkin. A food processor or blender will also work well. When the pumpkin is smooth, it is ready to be used in recipes or can be frozen for future use. Portion one cup of puree into labeled zip top plastic bags. Expel any air, seal and stack. They take up minimal space in your freezer.
Another option? Baby food: freeze in an ice-cube tray and you have baby-sizes portions to thaw out for your little one.
What’s your question for Holly? Send them to info@hollylarsonrd.com.
For more information and to make an appointment to work on your goals, visit Grass Roots Nutrition, LLC owned by Holly Larson, registered dietitian. Visit Holly online at hollylarsonrd.com and follow her on facebook at facebook.com/hollylarsonmsrd. Have a delicious, healthy day!
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