Pumpkin

Summary

A pumpkin is a squash fruit that grows as a gourd from a trailing vine of certain species in the genus Cucurbita.

Contents

A pumpkin is a squash fruit that grows as a gourd from a trailing vine of certain species in the genus Cucurbita. Pumpkins are cultivated in North America, Europe, Australia, New Zealand, India and some other countries. The pumpkin varies greatly in form, but is generally oblong or ovoid in shape. The rind is smooth and varies in color between cultivars. Although orange is the most common color, some fruits are dark green, pale green, orange-yellow, white, red and gray.

The pumpkin's insides are commonly eaten, cooked and served in dishes such as pumpkin pie, pumpkin bread, and pumpkin soup; the seeds can be roasted for consumption as well.

The flesh of a pumpkin is a good source of fibre, vitamins A and C, folate, potassium, and phosphorus. Like other orange-colored vegetables and fruits, pumpkins are very high in the antioxidant beta-carotene, the precursor to vitamin A. Vitamin A promotes good vision, especially night vision. The nutrient is also essential for the maintenance of healthy skin, teeth, skeletal tissue and mucous membranes. One-half cup serving (125 ml) of cooked pumpkin provides more than one-quarter of your day's worth of vitamin A.There's more to pumpkin than its nutritious flesh. Pumpkin seeds, also known as pepitas, are an excellent source of protein, iron, copper, magnesium, and zinc. Pumpkin seeds have been recently been found efficacious in the treatment of anxiety disorders because its protein is highly concentrated in the amino acid tryptophan. One 35 gram serving (about 2.5 tablespoons) of dried pumpkin seeds provides 8.6 grams of protein, 5.2 milligrams of iron and 2.6 milligrams of zinc, not to mention essential fatty acids. Essential fatty acids, found in plant oils, help maintain healthy blood vessels and nerves by regulating cholesterol levels in the blood. Pumpkin seed oil is composed of over 60% heart-healthy unsaturated fatty acids. It's derived from a specific breed of pumpkin called the Styrian pumpkin.

Here's the nutrient breakdown for one-half cup serving (125 ml) of cooked pumpkin:

Calories 26 kcal
Fat 0.09 g
Protein 0.93 g
Carbohydrate 6.34 g
Fibre 1.4 g
Calcium 19 mg
Iron 0.74 mg
Magnesium 12 mg
Phosphorus 39 mg
Potassium 298 mg
Beta carotene 2713 mcg
Folate 12 mcg
Vitamin C 6.1 mg

Pumpkins can be stored for up to six months in a cool, dry place. The ideal storage temperature is 10-15 C. To prevent mold or decay, keep it away from extreme heat or extreme cold. Place some newspaper under the pumpkin, in case it cracks.Pumpkins don't have to be refrigerated until they are cut. Once cut, pumpkin will mold quickly so cover the pieces with plastic wrap, put them in the fridge and use within one or two days. You can also freeze uncooked pieces of pumpkin for up to 4 months. Cooked pumpkin can be refrigerated and used within 4 to 5 days.

All parts of the pumpkin, except the skin, are edible. Getting through the tough, thick skin is often the hardest part of cooking a pumpkin. However, depending on how you want to eat the pumpkin, it may not be necessary to remove the skin. For pumpkin puree, a pumpkin that weighs less than 2.5 pounds can be roasted in the oven, without so much as cutting it in half. First, wash off any dirt on the rind and poke a few holes in it. Then, put it on a baking sheet and roast it at 350 F (175 C) for about an hour, or until you can easily stick a knife through the skin.When the pumpkin cools, you can cut the pumpkin in half and scoop out the seeds and stringy fibers. The tender flesh can then be scooped out and used in baking and cooking recipes.For pumpkin pieces, use the same method but half the roasting time. A large, long-handled knife works best for cutting the pumpkin into small pieces after it has been roasted and cooled. The skin will be softer and easier to cut but the flesh will be firm enough to use in soups, stir-fries or sautéing. To roast pumpkin seeds, scoop them out of a halved raw pumpkin and rinse off any clingy pumpkin fibers. Let them dry on paper towels. Then sprinkle with oil, lightly salt, and slowly roast in a 250 F (120 C) oven for 45-60 minutes.

There are many ways to enjoy pumpkin.

Breakfast: Add pumpkin puree and a dash of cinnamon or nutmeg to your favorite muffin or bread recipe.Sprinkle roasted pumpkin seeds over a bowl of hot oatmeal or muesli.Top off a cup of yogurt with roasted pumpkin seeds and your favorite granola.Make pumpkin pancakes by adding one-half cup (125 ml) of pureed pumpkin and a dash of pumpkin spice (a mixture of cinnamon, nutmeg, ginger and allspice) to a ready made pancake mix.

Lunch: Add frozen cubes of pureed pumpkin to your favorite ready-to-eat soups, stews or casseroles. (After roasting freeze pumpkin puree in ice cube trays.)Sprinkle roasted pumpkin seeds over a green salad or bowl of vegetable soup.

Dinner: Mash cooked pumpkin and top with cinnamon and a drizzle of maple syrup for a sweet alternative to mashed potatoes.Sauté shredded pumpkin with olive oil, garlic and a pinch of salt for a tasty side dish.Enjoy pureed pumpkin as a side dish topped with honey, ginger and chives or jalapeno peppers.Use pumpkin instead of squash in your butternut squash soup recipe.

Snacks and Dessert: Enjoy a handful of homemade trail mix made with roasted pumpkin seeds, sunflower seeds and your choice of dried fruit and mixed nuts. Try a piece of fresh fruit with a handful of roasted pumpkin seeds as an afternoon snack. Enjoy a slice of pumpkin pie. Add one-half cup (125 ml) of pureed pumpkin to your favourite ginger cookie recipe. Enjoy a slice pumpkin cheesecake on special occasions or as a holiday dessert.

The largest pumpkin on record weighs 1,502 pounds and was grown by Nicholas Kuzmiak of Paletine, Illinois.

To get a rough estimate of the number of seeds in a pumpkin, multiply the number of fruiting sections in a field pumpkin by 16.