Pumpkins are synonymous with October and autumn festivities. That’s no wonder with over 80% of all US-grown pumpkins harvested in October. But just because these bright orange beauties are most often associated with Halloween and autumn décor, doesn’t mean that’s all there is to these members of the cucurbit family of vine crops (along with cucumbers, watermelon and squash). Pumpkins are full of nutrition and flavor, too! In fact, in this post, I’m going to tell you Everything You Need to Know about Pumpkin Nutrition, how to select, store and put those orange orbs to good use in the kitchen.

Everything You Need to Know about Pumpkin Nutrition

Look at this powerful profile of antioxidants, vitamins and nutrients found in the orange flesh of fall’s favorite fruit:

• Beta-carotene (A form of vitamin A in certain plants, beta-carotene is necessary for production of vitamin A in the human body.)
• Vitamin A (A powerful antioxidant vitamin that plays vital roles in many body systems from vision to immunity)
• Lutein (A carotenoid antioxidant that helps absorb UV light to protect the eye from macular degeneration)
• Vitamin C (This antioxidant vitamin supports production of the protein collagen throughout the body, helps us absorb other vital nutrients from foods we eat, and boosts the immune system.)
• Vitamin E (A powerful antioxidant vitamin that also supports healthy immune function and metabolism)
• Potassium (Necessary for proper functioning of major body systems like the cardiovascular system, nervous system and digestive system)

Pumpkin is also full of fiber, which helps us feel full, stabilizes blood sugar and reduces the risk of certain cancers.

Now that we know how nutritious pumpkin is, let’s see how to incorporate the fruit into our meals!

Canned vs. Fresh

According to a University of Illinois study, canned pumpkin has 20 times more beta-carotene than fresh, cooked pumpkin. That’s because canned foods are picked at their peak and quickly cooked and packaged, preserving the higher nutrient content of fresh, in-season fruits.

In the particular case of pumpkin, the heating used in canning preparation actually enhances the beta-carotene content.

There are no research-confirmed benefits in terms of nutrition for fresh pumpkin. Of course, I believe there are definite benefits to selecting fresh, local pumpkins to roast and use in so many ways!

Recommended varieties

As you browse the produce section of the supermarket or your local you-pick pumpkin patch, look for these varieties for cooking (and displaying!):

• Sugar (sometimes called Pie Pumpkins)
• Baby Pam Sugar Pie (just another variety of Sugar Pumpkin)
• Connecticut Field
• Dickenson
• Winter Luxury
• Jarrahdelle (green variety)
• Lumina (white variety)
• Jack-be-Little

Pumpkin Selection and Storage

• Look for firm fruits that feel heavy for their size.
• Look for hard rinds with a dull, not glossy, finish.
• Opt for smaller fruits in the category you’re choosing from (in other words, even if the variety of pumpkin you’re after is considered large, go for a smaller pumpkin in that group). This insures a more flavorful pumpkin.
• A 5-pound pumpkin yields approximately 4 cups of cooked pumpkin (enough for 2 pumpkin pies).
• Turn the pumpkin over to inspect the bottom for signs of water decay – any spots or discoloration means the pumpkin should be avoided.
• Choose fruits with blemish-free outer skin.
• Store whole, uncooked pumpkins in a cool area away from direct light.
• Once cut, store pieces of pumpkin tightly covered with plastic wrap in the refrigerator for up to three days.
• To freeze raw pumpkin, peel and cube the fruit, then cover securely and freeze.
• To freeze cooked pumpkin cubes, cool to room temperature, then store in a freezer container with a tight-fitting lid. Freeze for up to 1 month. (Cubes do not remain fresh tasting as long as pumpkin purée due to the air space between them.) Use in soups and stews.
• To freeze cooked pumpkin purée, cool to room temperature, then store in freezer containers with tight-fitting lids. Freeze for up to 3 months. Use in muffins, pies and cakes.

Pumpkin Possibilites

Savory or sweet, you cannot go wrong with this delightful autumn treat! Try these simple suggestions to enhance your pumpkin dishes all autumn long:

• Toss cooked pumpkin cubes with olive oil, ground dried sage, finely minced garlic and sea salt for a quick and flavorful side dish to complement poultry or pork.
• Drizzle fresh lemon juice over cooked pumpkin cubes seasoned with salt, fresh ground black pepper and grated lemon zest for an interesting accompaniment for seafood like pan-seared scallops or shrimp.
• Instead of traditional mashed potatoes, pair a sweet side of puréed pumpkin seasoned with ground cinnamon, mace (or nutmeg), ground ginger and cinnamon with your next main dish.
• Add puréed pumpkin to muffins or cakes for extra moisture. Add up to ½ cup pumpkin purée and reduce liquids in your recipe by half. (Example, in a muffin recipe calling for 1 cup milk, add ½ cup pumpkin purée and use ½ cup milk).
• Add cooked pumpkin to your warm breakfast cereal (like certified gluten free oatmeal) or rice pudding for a bowl filled with the flavors of the season.
• Adding pumpkin purée to soups and stews lends a subtle natural sweetness to dishes along with nutrients and fiber.

Complimentary Flavors for Savory Pumpkin Dishes

• Garlic
• Sage
• Coriander
• Italian parsley
• Cilantro
• Shallots
• Sweet onions
• Cumin
• Lemon juice or zest
• Lime juice or zest
• Butter or dairy-free butter substitute

Complimentary Flavors for Sweet Pumpkin Dishes

• Cinnamon
• Ginger
• Nutmeg
• Allspice
• Cloves
• Fresh coconut
• Cranberries
• Apples
• Dark chocolate
• Butter or dairy-free butter substitute
• Coconut oil

In addition to these terrific ideas for pumpkin, be sure to try one of my favorite ways to use them in these recipes!

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