Pumpkin Eater --
The WEBB Cooks by Robyn Webb, MS, LN
Looking through some recent catalogues, I perused a deluxe carving tool kit for seasonal pumpkins. The designs were so pretty and it made me wonder. We spend so much effort in making the Jack O'Lantern look attractive on the outside ... what about its delicious goodness on the inside? I think pumpkin eating should extend well beyond the holidays. Let's take a good look at how nutritious and versatile pumpkin is.
If your pumpkin is for show rather than eating, one advantage is that canned pumpkin is just a can opener away. Preparing fresh pumpkin is a little time consuming, but well worth the effort. Canned pumpkin puree is nearly as nutritious as raw pumpkin. But be sure to pick only the puree and not pumpkin pie filling which has about 100 more calories per cup. If you are going to choose fresh pumpkin, choose small pumpkins, also known as sugar pumpkins which weigh no more than 5 pounds. The winter squash family -- of which pumpkin is a proud member -- boasts lots and lots of beta carotene, with the prized pumpkin as the clear leader in that category.
When choosing a pumpkin, the rind should be dry and clean with a dull finish and a clear, uniform color. You will need a heavy chef's knife to split the pumpkin. For best results, place the pumpkin in a microwave and microwave for about 6 minutes, remove from the oven, let cool and it should be easier to cut this way.
To cook a fresh pumpkin, cut the pumpkin into quarters, peel and seed. It is best to cut the pumpkin into 1-2 inch cubes and then boil in water for about 25 minutes until soft. Alternately, instead of boiling, toss the cubes with olive oil, salt and pepper and place in a single layer on a baking sheet and roast for 40 minutes at 400 degrees until tender. Use your pumpkin in various ways: serve as roasted cubes or add to soups and stews. If you opt for canned pumpkin, it's best use this in cakes, pies, and spreads like pumpkin butter.
Pumpkin is more than just pumpkin pie. Here are a few ways to use this bevy of Vitamin A and fiber.
- Pumpkin Butter: In a saucepan, combine one 15 ounce can pumpkin, 1/2 cup Splenda for baking, 1/4 cup fresh orange juice, 1 tsp. ginger, and 3/4 tsp. cinnamon. Cook over moderate heat, stirring for about 25 minutes until thick enough to spread like jam. Makes 2 cups, 2 Tbsp. per serving.
- Maple Pumpkin: Halve and seed a small pumpkin. Cut the pumpkin further into quarters. Place cut sides down in a baking pan and add 1/3 cup water. Cover with foil and bake for 35 minutes at 400 degrees or until tender. Drain. Turn cut sides up. Stir together 1/4 cup low sugar apricot jam and 2 Tbsp. low calorie maple syrup. Spoon into the pumpkin and bake an additional 35 minutes until tender.
- Instead of potatoes added to your favorite soup or stew, try chunks of peeled and cubed pumpkin.
- Pumpkin Soup: Sauté 1 small onion and 2 garlic cloves in 2 tsp. olive oil for 4 minutes. Add 15 ounces canned solid packed pumpkin, 1 1/2 cups fat free milk, salt and pepper to taste. Boil 1 minute. Add 1/2 cup reduced fat cheddar cheese and stir until melted. Makes 4 servings.
So while I still may purchase that fancy tool kit for my outdoor pumpkin, my indoor pumpkins will find their way into many delicious and nutritious foods of the autumn season.
PUMPKIN PARFAIT
makes 6 servings / serving size: 1/2 cup
preparation time: 15 minutes
exchanges: 1/2 starch, 1/2 skim milk
calories: 75
calories from fat: 3
total fat: 0 g
saturated fat: 0 g
cholesterol: 2 mg
sodium: 149 mg
carbohydrate: 13 g
dietary fiber: 1 g
sugars: 7 g
protein: 5 g
Ingredients
1 cup canned pumpkin pureed, or 1 cup pureed cooked fresh pumpkin
1 package (4 serving size) artificially sweetened, low fat instant vanilla pudding
1 tsp. pumpkin pie spice
1 cup evaporated skim milk
1 cup skim milk
Instructions
- Mix all ingredients together in a mixer bowl. Divide among parfait dishes and chill for several hours before serving.
