The humble pumpkin doesn't get much credit. Carved into a jack-o-lantern, pumpkins are symbols of Halloween. But the smaller, edible pumpkins (called sugar or pie pumpkins) are nutritious vegetables and a member of the squash family. Substitute cooked sugar pumpkin for other winter squash (especially butternut or acorn) in recipes.
Pumpkin is a Nutritious Vegetable
Pumpkin is a healthy choice. It is low in calories, high in fibre, and full of essential antioxidants, including beta-carotene (the precursor to vitamin A). Nutrition experts recommend eating green leafy vegetables and orange vegetables every day. Why not include some pumpkin?
Pumpkin seeds and their oil are rich in highly polyunsaturated omega-6 fats. The seeds of both decorative and sugar pumpkins make a delicious snack - learn how to cook and season them.
Flavours that Complement Pumpkin
Pumpkin pies are by far the most popular use of pumpkins, but the flavour of pumpkin goes well with savoury spices too.
Sweet Spices:
- Cinnamon
- Ginger
- Nutmeg
- Allspice
- Cloves
Savoury Spices:
- Curry
- Cumin
- Chili
- Hot spices (hot peppers, paprika, cayenne)
Using Canned Pumpkin
Unless you're making pie, choose plain canned pumpkin rather than pumpkin pie filling.
Using Fresh Pumpkin
The fresh pumpkins sold for carving are large and not suitable for cooking. Look instead for the smaller sugar pumpkins in the produce section of grocery stores.
Fresh pumpkin, like other winter squash, is harvested during the fall. They will keep well into the winter if kept cool and dry.
Cook fresh sugar pumpkin as for other winter squash; omitting brown sugar and butter/margarine.
Easy Pumpkin Recipes
Use pumpkin in baked goods, breakfast foods, snacks, dinner and desserts. Here are some easy pumpkin recipes:
- pumpkin pie spice (two recipes)
- pumpkin oatmeal
- pumpkin yogurt
Pumpkin Pie Spice Recipes
Use either of these recipes in place of store bought pumpkin pie spice, or as a basis for sweet pumpkin recipes. Store mixes in a tightly-sealed glass jar.
Pumpkin Spice with Nutmeg
Makes 8 tsp.
- 4 tsp. cinnamon
- 2 tsp. ground ginger
- 1 tsp. allspice
- 1 tsp. nutmeg
Pumpkin Spice with Cloves
Makes 6 tsp.
- 4 tsp. cinnamon
- 1 tsp. ground ginger
- ½ tsp. ground cloves
- ½ tsp. allspice
Pumpkin Oatmeal Recipe
Ingredients:
- 1/3 cup oats
- 2/3 cup water
- 1/8 cup cooked, pureed or canned pumpkin
- 1 tsp. pumpkin pie spice
- 1 Tbsp. brown sugar or maple syrup
- Chopped pecans (optional)
Directions:
- Combine the oats, water, pumpkin, pumpkin pie spice, and brown sugar/maple syrup in a bowl. Stir well.
- Microwave on HIGH power for 1 minute 10 seconds, or until hot and cooked. For other ways to cook oatmeal, see sub-heading Oatmeal Cooking Methods.
- Top oatmeal with chopped pecans and a splash of non-dairy milk. Enjoy a healthy breakfast!
Easy Pumpkin Yogurt Snack
Ingredients:
- ¾ cup plain yogurt
- ½ cup cooked, pureed pumpkin or canned pumpkin
- 1 Tbsp. maple syrup
- ½ tsp. pumpkin pie spice
Directions:
Mix all ingredients together and eat!
