Fall equals Pumpkin time

It is fall and thoughts turn to pumpkin pie and to Halloween jack-o-lanterns. But, can you use a pumpkin for BOTH a jack-o-lantern AND for eating?

Young children can enjoy creating jack-o-lanterns by drawing the eyes and mouth on the pumpkin with markers. They can be creative and have a good time and the pumpkin is still safe for eating.

Pumpkin pie tastes great this time of year and is also an excellent source of nutrients. The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene.  Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease.

Here are some tips on preparing a pumpkin for making pumpkin pie.

            Work on a clean surface. Before cutting, wash the outer surface of the pumpkin thoroughly with cool tap water to remove any surface dirt that could be transferred to the inside of the pumpkin during cutting.

To Prepare the Pumpkin

            Start by removing the stem with a sharp knife.  Next, cut in half.  In any case, remove the stem and scoop out the seeds and scrape away all of the stringy mass. A messy job, but it will pay off.

            The pumpkin should be cooked in one of three ways, boiled, baked in oven, or microwaved.

            With the Boiling/Steaming Method: Cut the pumpkin into rather large chunks. Rinse in cold water. Place pieces in a large pot with about a cup of water. The water does not need to cover the pumpkin pieces. Cover the pot and boil 20 to 30 minutes or until tender, or steam 10 to 12 minutes. Check for doneness by poking with a fork. Drain the cooked pumpkin in a colander.

            With the Oven Method: Cut pumpkin in half, scraping away stringy mass and seeds. Rinse under cold water. Place pumpkin, cut side down on a large cookie sheet. Bake at 350 degrees F for one hour or until fork tender.

           If you choose the Microwave Method: Cut pumpkin in half, place cut side down on a microwave safe plate or tray. Microwave on high for 15 minutes, check for doneness. If necessary continue cooking at 1-2 minute intervals until fork tender.

Now that we have cooked pumpkin we’re ready to prepare the puree.

            When the pumpkin is cool enough to handle, remove the peel using a small sharp knife and your fingers. Put the peeled pumpkin in a food processor and puree or use a food mill, strainer or potato masher to form a puree. Don't let your cooked pumpkin set at room temperature longer than two hours in the process of making puree.

When cleaning out the pumpkin, don’t waste the seeds.

      Instead, roast and salt the seeds for a delicious and nutritious snack. Let the children slosh through the fibers in pursuit of the slippery seeds.

• 1 quart water
• 2 Tablespoons salt
• 2 cups pumpkin seeds
• 1 Tablespoon vegetable oil or melted, unsalted butter

1. Preheat oven to 250°F.
2. Pick through seeds and remove any cut seeds. Remove as much of the stringy fibers as possible.
3. Bring the water and salt to a boil. Add the seeds and boil for 10 minutes. Drain, spread on kitchen towel or paper towel and pat dry.
4. Place the seeds in a bowl and toss with oil or melted butter.
5. Spread evenly on a large cookie sheet or roasting pan.
6. Place pan in a preheated oven and roast the seeds for 30 to 40 minutes. Stir about every 10 minutes, until crisp and golden brown.
7. Cool the seeds, then shell and eat or pack in air-tight containers or zip closure bags and refrigerate until ready to eat.

Yield 2 cups    

For more information on Food, Safety and Nutrition contact the Wise County Extension office at 940-627-3341.