| Feature Article | From Harvest to Health |
| How to select, store, prepare and preserve a variety of farm-fresh produce |
Pumpkin adds fiber to the diet and is a rich source of vitamin
A. Naturally low in calories, pumpkin contains only a trace of sodium
and fat and no cholesterol. We cannot say the same for pumpkin pie
with whipped cream! Luckily, we can use versatile pumpkin in many
other delectable dishes.
Selecting Pumpkins:
High quality pumpkins are mature and firm, with a rich, orange
color. To test for maturity, press with thumbnail—mature pumpkins
will resist scratching. Avoid cracked, decayed or excessively scarred
pumpkins.
Select pumpkins according to how you will use them. If you plan to make a jack-o-lantern, a large, well-shaped pumpkin will best suit your needs. Use small, heavy pumpkins, sometimes marketed as pie pumpkins, for pies and other dishes because they contain more pulp than larger jack-o-lantern varieties.
Storing Pumpkins:
Store whole, mature pumpkins several months in a dry, airy location—50°F
to 55°F with a relative humidity of 60 percent to 75 percent. Handle
pumpkins carefully to avoid surface damage, which leads to decay
and shortens shelf life. Remove pumpkins showing any signs of spoilage
from storage shelves quickly. For longer storage, freeze, can, or
dry pumpkins for use in meals throughout the year.
Using and Preserving Pumpkins:
Fresh Facts:
Want your pumpkin to do double duty? Instead of carving a face in
your Halloween pumpkin, use nontoxic paint or marker pens to create
a unique face. After Halloween has passed, pierce small pumpkins
several times with a sharp knife to prevent explosions and bake
whole on a tray in an oven at 325°F until they pierce easily. Length
of baking time depends on the size of the pumpkin. Halve larger
pumpkins and bake on cookie sheets, cut side down.
When cool, quarter pumpkins and peel off the outer skin. It should
come off easily like the skin from a baked potato. If not, bake
a little longer. Scoop out the seeds and stringy membrane. Keep
the seeds for roasting.
Mash or puree the pumpkin pulp and freeze in amounts needed for
your favorite pumpkin recipes.
Roasted pumpkin seeds make a terrific high energy snack. To roast:
wash off strings and blot seeds dry. Toss with a small amount of
vegetable oil, spread in a single layer on a shallow baking sheet
and bake at 250°F for 10 minutes to 15 minutes, stirring occasionally.
Salt, if desired, cool and store.
Short on time? Use your microwave oven to bake pumpkin and roast
the seeds. See individual manufacturer’s directions.
You can also cook pumpkins in boiling water, steam or in a pressure
cooker; however, baking usually yields more pulp.
Preservation Facts:
Although pumpkins will keep on the shelf for several months if stored
properly, you will need to use other preservation methods for longer
storage:
- Freezing is the easiest way to preserve extra pumpkin, and it yields the best quality product. An added advantage—you can freeze pumpkin puree in the amounts needed for your favorite recipes. Thaw in the refrigerator, and you’re ready to make Thanksgiving pie from your Halloween pumpkin!
- If you don’t have room in your freezer, cut cooked pumpkin into cubes, pack into canning jars, cover with boiling liquid and can in a pressure canner. Because of pumpkin’s low acidity, pressure canning is a must! The disadvantage to canning is that you must drain and puree pumpkin before using it in most recipes. It is not safe to can mashed or pureed pumpkin. The mixture is so thick that no safe processing time has been established.
- The quality of dried pumpkin is fair to good. Keep storage conditions dry and cold for longest shelf life. Freezer storage is ideal. You can grind dried pumpkin into “flour” in a blender and add small amounts to baked goods for more flavor and nutrition. If rehydrated, you can puree dried pumpkin in a blender and use for pies or baby food.
Recipes:
Pumpkin Pancakes
1/2 cup regular, uncooked oats
1 cup buttermilk
2 eggs
1 tablespoon vegetable oil
1/2 cup pureed pumpkin
1/3 cup low-fat or skim milk
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon cinnamon
1/2 cup whole wheat flour
1/3 cup all-purpose flour
2 tablespoons wheat germ
1 tablespoon sugar
Combine oats and buttermilk and let stand for 15 minutes to soften.
Mix eggs, oil, pumpkin, and milk and blend well. Combine dry ingredients
and mix with the egg mixture. Add oats and buttermilk and blend
until batter is fairly smooth. Add extra milk if batter is too thick.
Bake on lightly greased griddle.
Makes: 4 servings.
Pumpkin Potluck
Surround the pumpkin on the platter with a variety of cooked vegetables
for color and you have the perfect centerpiece for your fall potluck
dinner!
1 medium-sized pumpkin
2 pounds ground beef
2/3 cup chopped celery
2/3 cup chopped onion
1/2 cup chopped green pepper
1 teaspoon salt
1/4 cup soy sauce
2 tablespoons brown sugar, packed
1 4-ounce can sliced mushrooms, drained
1 101/2-ounce can condensed cream of chicken soup
2 cups cooked rice, hot
To prepare pumpkin: Wash it thoroughly and pat dry. On a firm
surface, use a sharp knife to cut out stem, leaving about three
inches around it. Cut on a diagonal by slanting knife from outer
edge of pumpkin toward center. Save top of pumpkin. Scoop out seeds
and stringy membrane; save seed for roasting. Replace top and begin
baking on a lightly greased baking sheet at 375°F while preparing
the meat mixture.
Brown ground beef over medium heat, stirring to break up. Drain
off fat and stir in chopped vegetables. Cover and simmer over low
heat until vegetables are tender-crisp; about ten minutes. Stir
in salt, soy sauce, brown sugar, mushrooms, soup, and rice. Remove
pumpkin from oven and spoon mixture into prepared pumpkin. Replace
top of pumpkin, return to oven and continue baking about one hour
or until pumpkin is tender, To serve, spoon meat filling and cooked
pumpkin onto plates.
Makes: 6 to 8 servings.
To order any of the "From Harvest to Health" publications or
for more preservation information, please refer to the University
of Missouri Extension, Human Environmental Sciences Publications
-
Food, Nutrition and Fitness section.
Last update: Thursday, June 18, 2009
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