Pumpkin time

Seems everywhere I look these days, I see pumpkins. I guess it’s that time of year. Do you grow your own, purchase your pumpkin at the local grocery store, or pick it yourself at a pumpkin patch?

When I think of pumpkins, I think of my grandma’s pumpkin pie. Everybody knows pumpkin pie is delicious, but since we can’t go around eating pie everyday what else can you do with pumpkin? And, what are the health benefits?

Pumpkins are a nutritionally dense food. The bright orange color of a pumpkin is due to the beta-carotene, a plant carotenoid. This antioxidant is converted to vitamin A in our bodies. According to University of Illinois Extension, one cup of cooked pumpkin contains 49 calories, two grams protein, three grams fiber, 37 milligrams calcium, 564 milligrams potassium, 2,650 international units of vitamin A and much more. Did you know that current research suggests a diet rich in beta-carotene may reduce our risk of developing certain types of cancer and may offer some protection against heart disease? https://extension.illinois.edu/pumpkins/nutrition.cfm.

Since most folks don’t have time to process pumpkins year round, I was wondering if canned pumpkin was equally nutritious. The Mayo Clinic says fresh foods typically have a higher nutrient content, but that canned pumpkin is a good alternative. They suggest reading the label to make certain it is 100% pumpkin and there is no added sugar.

How to incorporate more pumpkin into your daily life? Check out this slide show. You can find recipes ranging from cheesecake bars and hot cocoa to oatmeal and Jello-O shots. https://www.yahoo.com/news/12-pumpkin-spice-recipes-way-155045568/photo-p-time-pumpkin-spice-obsession-photo-155517722.html.

If you do use fresh pumpkins, don’t throw away the seeds. You can roast them for a healthy snack. Remove the seeds and sort them discarding the stringy fiber and any damaged seeds. Place two tablespoons of salt in one quart of water and bring to a boil. Boil the seeds for about 10 minutes. Drain and spread on paper towels to dry. Toss with one tablespoon of vegetable oil then spread evenly on a cookie sheet. Bake at 250 degrees Farenheit for 30 to 40 minutes turning often. Cool, refrigerate and enjoy! https://extension.illinois.edu/pumpkins/seed.cfm.

If you did purchase fresh pumpkins, the University of Nebraska Extension informs us they can be stored for several months at 50-55 degrees in a dry, airy location. If you choose to puree your pumpkin for later use, you can bake, microwave or boil it, then freeze it at 0 degrees for up to one year. For instructions on making puree: https://extension.unl.edu/statewide/dodge/Many%20Uses%20for%20pumpkinOct%2014.pdf.

If you don’t care for the taste of pumpkin or it is past its prime, then how about turning it into a jack-o-lantern for Halloween? At our house, our rival football team is orange. Due to our intense animosity towards this opponent, we refer to them as “the pumpkins” – all in good fun, of course. This year, we have decided to purchase small pumpkins and do some real live punkin’ chunkin’ off the deck before the game. Go Team!

Kelley Rawlsky has an M.S. in horticulture and is the director of Bringing People and Plants Together, an organization dedicated to bringing horticulture education and therapy to the community. For more information: PeopleAndPlantsTogether@gmail.com or follow us on Facebook.

Article originally published Oct 29, 2017 in Broomfield Enterprise.