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COOKING PUMPKINS

  • Scrub & clean the pumpkin before cooking.
  • Except for roasting, pumpkins should be cut in half and seeds removed.
  • Pumpkin is done when fork tender.

YIELDS

1 pound fresh pumpkin = 2 cups peeled cooked pumpkin = 2 cups cubed = 3-4 cups grated

FRESH PUMPKIN PUREE VS. CANNED

Recipes calling for canned pumpkin can be replaced with fresh pumpkin puree. There is more work involved in making your own puree from scratch but canned pumpkin can have an off-putting taste. Canned pumpkin tends to be thicker and contains more moisture than fresh pumpkin puree, a few teaspoons may be needed to adjust.

SPICES THAT GO WITH PUMPKIN

IN SWEETS & DESSERTS: Allspice, Cardamom, Cinnamon, Cloves, Ginger, Nutmeg

IN SAVORY DISHES: Chili powder, Cumin, Curry powders & pastes

HERBS THAT GO WELL WITH PUMPKIN

Marjoram, Oregano, Parsley, Rosemary, Sage, Thyme

PUMPKIN NUTRITION

Pumpkins are low in calories, fat and sodium. Pumpkins are also high in fiber and potassium and an excellent source of vitamins A & B. Pumpkin seeds are very high in protein and are an excellent source of B vitamins and iron.

NUTRITIONAL INFORMATION FOR 1 CUP OF COOKED, BOILED AND DRAINED PUMPKIN