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MB Article - Pumpkins Not Just for Halloween Anymore

Pumpkins probably are referenced in more fairy tales and legends than any other vegetable.  From Cinderella to the Legend of Sleepy Hollow to the annual Halloween observance, pumpkins have played an important role in folklore; however, they also are a favorite vegetable for many people who like to cook and enjoy good food.

The pumpkin, a bright, orange-colored squash, is a powerhouse of nutrients.  Pumpkins are a great source of vitamin A, in the form of beta carotene.  They are also high in calcium, potassium, phosphorous and vitamin C.  Pumpkins are a good source of dietary fiber and contain only a trace of fat and no cholesterol.

Nutrient Analysis

Serving size                  1/2 cup (122 g)  (4.3 oz.) cooked
Calories                        25
Protein                          1 g
Carbohydrate                6 g
Fat                               0 g
Cholesterol                   1 mg
Sodium                         1 mg
Dietary fiber                  2 g

Pumpkins are grown in Georgia primarily in the northern area of the state and are available from late September through October.  The most popular varieties grown in the state include Big Mac, Mammoth Gold, Baby Moon, Jack-o-Lantern and Connecticut Field.  Other varieties include Small Sugar, Green Cushaw and Golden Cushaw.  Thin skinned varieties include Connecticut Field, Baby Moon and Jack-o-Lantern.

A Buyer’s Guide To Pumpkins

* When buying pumpkins, select a firm, heavy pumpkin without blemishes or spots.
* Look for pumpkins with a rich, orange color and an attached, dry stem.
* A well-formed, heavy pumpkin will have more meat, less waste and a sweeter flavor than lighter weight pumpkins.
* Avoid pumpkins with scars or cracks.
* If stored in a cool (50 degrees F), dry, well-ventilated place, pumpkins will last up to three months.  If kept at room temperature, pumpkins will keep for about one month.
* Pumpkin puree can be refrigerated for 3-5 days or frozen for later use. One 2 to 2 1/2 pound pumpkin equals 1 1/2 cups of pumpkin puree (enough for one pie).
* Small, two- to three-pound pumpkins are easiest to use.

Ways to Enjoy Pumpkins

*Carve a pumpkin to make a jack-o-lantern for Halloween. Note: a candle placed in a glass is a safe way to illuminate a jack-o-lantern and allows the flame to last longer.
* Use pumpkin to make bread or muffins.
* Use miniature pumpkins to create interesting decorations, containers or soup bowls.
* Roast pumpkin seeds for a different, delicious snack. To roast, dry pumpkin seeds at room temperature for two or three days.  Toss one cup of seeds with 1 tablespoon of butter or vegetable oil and toast at 350 degrees F until lightly browned.  Add salt to taste.