What the FLIK...do I do with a whole pumpkin?
Carve out some fun in the kitchen this fall! As the leaves start to turn, it's time to experiment with seasonal flavors in the kitchen. Pumpkin is a crowd favorite and kitchen staple for the fall. Cooking with pumpkins can be just as fun as carving them! Traditionally, sugar pumpkins are preferred for cooking as they are smaller and sweeter. Field pumpkins, however, are often used for carving. Adding pumpkin to your meals can boost essential nutrients, vitamins and minerals while adding a fall flare. When cooking with a fresh pumpkin there are three different parts to use: the insides which consist of the seeds and the guts, and the flesh. Each of the three parts of the pumpkin have unique uses and nutritional benefits so don’t let any of it go to waste!
THE INSIDES:
When carving or baking a pumpkin, the insides are almost always scooped out. Make sure to save the insides, separate the seeds from the stringy guts, and save them both for later use!
Pumpkin seeds are very nutrient dense, they are packed with fiber, zinc, magnesium, protein, and omega 3’s. These essential nutrients are helpful in lowering blood pressure, improving immune systems and decreasing inflammation. Once separated and rinsed, pumpkin seeds can be enjoyed raw, but are especially tasty after they are roasted with a variety of seasonings. Pumpkin seeds are a great option for a quick and easy snack. They can also be a nutrient dense addition to soups or salads.
Many people quickly discard the fibrous pumpkin guts, missing out on lots of nutritious content. Pumpkin guts can be used in a variety of recipes, boosting nutritional value and reducing food waste. The fibrous guts can be cooked in a stockpot with veggies, seasonings and water to create a pumpkin stock that can be used as a base for many hearty fall soups or frozen for future use. Additionally, pumpkin guts can be cut up or purred and incorporated into the batter of sweet treats like muffins and breads to add autumn spins on traditional favorites like banana and zucchini bread.
THE FLESH:
The flesh of the pumpkin is used most traditionally in cooking and has a variety of recipe uses. The flesh can be roasted in chunks to top a salad with or purred for a fresh fall soup. The flesh of a pumpkin is packed with fiber, potassium, vitamins and minerals. Fiber is beneficial in lowering cholesterol and regulating bowel movements. The orange coloring of a pumpkin comes from the antioxidant, beta carotene. Beta carotene is converted into vitamin A within our bodies. Vitamin A plays important roles in improving vision, immune system functioning, as well as cell growth and development.
Dealing with a whole pumpkin can be overwhelming. A time saving alternative to using fresh pumpkin is using canned pumpkin because pure canned pumpkin and fresh pumpkin are very similar in nutritional profiles. Just be sure to check that the canned pumpkin is 100% pumpkin, with no added sugars or spices!
Pumpkin is very versatile and can be used in sweet or savory dishes, get creative with your recipes because you won't be-leaf how good it might taste!
If you need some inspiration look no further!
FLIK at Home: Homemade Pumpkin Pie, Maple Whipped Cream
FLIK at Home: Pumpkin Chocolate Chip Cookie
Broccoli Cauliflower Slaw, Pumpkin Seeds, Cranberries
Multimedia content and article by Sydney Varga, Dietetic Intern. Reviewed by FLIK Dietitians.
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