Home

MB - Pumpkins Can Be Used for More Than Halloween Jack-o-Lanterns

Pumpkins can be found in abundance in October as Halloween is celebrated; however, this member of the squash family has much nutritional value and can be enjoyed in a variety of ways.

Nutrient Value

Pumpkins are a great source of vitamin A, in the form of beta-carotene.  During its conversion to vitamin A in the body, beta-carotene performs many important functions in overall health. Also high in calcium, potassium, phosphorous and vitamin C, pumpkins are a good source of dietary fiber and contain no cholesterol and only a trace of fat.

Shopping for Pumpkins

Select a firm, heavy pumpkin with blemishes or spots and avoid those with scars or cracks.  A well-formed, heavy pumpkin will have more meat, less waste and a sweeter flavor than lighter weight pumpkins.

Look for pumpkins with a rich, orange color and an attached, dry stem.

For use in cooking, small pumpkins (two – three pounds) are easiest to use.

Storing Pumpkins

Store pumpkins in a cool (50 degrees Fahrenheit), dry, well-ventilated place and they may last up to three months.  If kept at room temperature, pumpkins will keep for about one month.

Pumpkin puree can be refrigerated for three to five days or frozen for later use.

Ways to Enjoy Pumpkins

Use pumpkins to make pies, bread, muffins or pudding.

Roast pumpkin seeds to provide a nutritious snack.

Conversion Tip

One two to two and one-half pound pumpkin equals one and one-half cups of pumpkin puree (enough for one pie)