Pumpkins are inextricably linked to the autumn season – however these pretty winter squashes can undoubtedly pull their weight within the kitchen past pumpkin pie or decorations all through the autumn and winter. In the event you’ve all the time discovered pumpkins unwieldy and tough to make use of, this information for what to do with an entire pumpkin will assist!

Well being Advantages of Pumpkins

As a card-carrying member of the winter squash household, pumpkin is an excellent supply of anti-inflammatory and immune-supportive vitamins like Nutritional vitamins A and C, in addition to zinc. It additionally has anti-oxidants and omega-3 fat, plus it’s been studied for its anti-diabetic and anti-cancer properties.

The flesh is wealthy in fibre, an vital nutrient for good digestion, blood sugar stability and cardiovascular well being, whereas the seeds are excessive in an array of minerals like energy-boosting iron, zinc, plus manganese and copper to assist bone manufacturing and forestall free radical injury. The seeds are additionally a good supply of protein.

Why Not Use Canned Purée?

There could also be instances when canned pumpkin is the straightforward and handy selection. Nonetheless, there are some things to bear in mind when selecting canned pumpkins:

• Pumpkin pie purée vs pumpkin purée: Watch out when shopping for canned variations to make sure you are getting the one you need. Pumpkin pie purée or combine is usually sweetened and has further spices equivalent to cinnamon, nutmeg and ginger.
• Bisphenol A: Most canned items are lined with bisphenol A, a chemical that disrupts the endocrine system and is related to infertility, hormone-related metabolic issues, and most cancers.
• What are you getting? Except for chemical substances, preservatives or components which may be within the canned stuff, the US cans that say ‘100% pumpkin’ might additionally include different sorts of squash. That is to assist make the canned purée extra thick and starchy in consistency, as generally pumpkins could be stringy. Whereas we’re completely down with winter squash, it’s good to know precisely what we’re getting at any time when we’re shopping for or consuming one thing! Whenever you cook dinner a pumpkin, you understand for certain that what you’re getting is the actual factor.
• Worth/Amount: Retailer-bought pumpkin that is available in a BPA-free can is usually expensive, and also you solely get a small quantity –  perhaps 2 cups price. Whenever you bake and use your individual, you possibly can batch prep for a wide range of recipes, or freeze it for later.
• Waste discount: Cooking pumpkins from scratch results in much less waste, particularly with rising proof that not all containers could be recycled, that we’ve got extra recyclables than loads of neighborhood methods can deal with, and many individuals aren’t recycling accurately. Skipping the canned pumpkin and prepping your individual results in much less meals waste and a greater environmental footprint.

What to Do With a Entire Pumpkin

Selecting a Good Pumpkin

In the event you’re not planning to carve it, there actually isn’t a necessity for a big 50-pound pumpkin. Whilst you’ll definitely get loads of flesh and seeds from it, that measurement is way more tough to work with!

Select pumpkins that really feel heavy for his or her measurement, have agency skins and don’t have any delicate or moldy brown spots. We like to make use of pumpkins which are smaller, particularly for those who’re new to cooking and consuming pumpkins! Three to 5 kilos is an effective place to start out, after which you possibly can select bigger pumpkins once you’re extra snug with dealing with them.

Utilizing the Flesh

• Earlier than you get began, guarantee you may have a well-sharpened knife and a stable chopping board to maintain the pumpkin regular as you chop. We advocate brushing up in your knife abilities and knife security first!
• If the pumpkin is on the smaller aspect, lower a small slice on the backside so you may have a flat floor to maintain it from rolling and rocking.
• In case your pumpkin could be very powerful and tough to chop, pierce the flesh in a number of spots on a baking sheet and roast it within the oven entire. In the event you’re making purée (see under) you possibly can roast for longer, or for those who simply wish to soften it, then bake for 10 minutes or so, till the pores and skin can yield to your knife.

To chop and cook dinner into purée:

1. Preheat the oven to 350 levels.
2. Minimize your pumpkin in halves or quarters, relying on the dimensions.
3. Scoop out the seeds and save them to roast as a snack (see under).
4. Place the items cut-side down on a baking sheet lined with parchment. You’ll be able to brush a little bit of heat-safe oil onto the halves for those who’d like.
5. Roast for 45 minutes or so, till the flesh is delicate and tender and could be simply pierced with a fork.
6. When the pumpkin is cool sufficient to deal with, scoop out the flesh and mash it, or toss it into your meals processor for those who don’t really feel like mashing it by hand.

To chop and cook dinner into entire cubes for recipes:

1. Preheat the oven to 350 levels.
2. Minimize your pumpkin into quarters.
3. Scoop out the seeds and save them to roast as a snack (see under).
4. Slice the pores and skin off if desired (we like to do that!).
5. Minimize the quarters into smaller chunks. Smaller cubes will cook dinner or roast quicker than bigger chunks. The dimensions you select will rely on the recipe – it’s your decision bigger wedges to function a aspect dish, or smaller ones to steam or roast for smoothies. You’ll be able to seize a visible of chopping pumpkin on this video.
6. Both use immediately for the recipe you’re cooking, or stash within the fridge or freezer to cook dinner later.

Saving and Roasting the Seeds

Roasted pumpkin seeds make a tremendous snack, and are sometimes different to nuts for these with nut allergy symptoms or for varsity lunches. Right here’s learn how to do it:

1. Comply with steps 1 or 2 above, scooping the seeds from the flesh.
2. The flesh will probably be stringy and sure cling to the seeds. We wish to soak the seeds for half-hour to an hour or so in chilly water, then pull any remaining flesh from the seeds.
3. Preheat the oven to 325 levels.
4. Season the seeds to style together with your favorite herbs and spices.
5. Unfold the seeds on a parchment-lined baking sheet.
6. Bake for 10-12 minutes, or a bit longer if wanted, till the seeds are dry. Watch them fastidiously beginning on the 10-minute mark in order that they don’t burn.
7. To make pumpkin seed butter: skip the herbs and spices and dry the seeds plain. You’ll want a minimum of 2-3 cups of seeds, so chances are you’ll must retailer and save your seeds to make the butter when you may have sufficient of them! Then whirl them in your meals processor till they break down and turn out to be easy and creamy.

The Pumpkin as a Vessel

You’ll be able to toss your pumpkin pores and skin into the compost when you hew the flesh and the seeds; nevertheless, you may also use it as a cooking vessel! Use it as a tureen for soups and stews, lower it in half and stuff it with grains, veggies, nuts, seeds or dried fruit, or fill it with dips and spreads as a substitute of utilizing a serving bowl. For the latter, smaller pumpkins are inclined to work higher!

Use These Pumpkin Guts!

Whenever you scoop out the seeds out of your pumpkin, you possibly can collect the stringy, fibrous bits between them in your recipes. Use the ‘pumpkin guts’ for broth, juicing, baking, dips and spreads, and extra.

You Can Eat Pumpkin Leaves, Too

Bored with spinach and kale? Pumpkin leaves depend as a darkish leafy inexperienced and you need to use them in the identical means – in salads, soups, stews or stir-fries. Simply make sure you use the younger leaves, as older pumpkin leaves flip bitter and tough.

pumpkin Recipe Inspiration

Feeling impressed to cook dinner with an entire pumpkin from scratch? Attempt a few of these concepts: