Pumpkins: More Than Just For Halloween

With Halloween in the air, pumpkin sales are at their peak all around the country. According to the United States Department of Agriculture (USDA), however, the majority of the pumpkins sold to the public in the month of October are sold not for consumption, but for decoration. Pumpkins are used more for carving Jack-O'-Lanterns than for actually eating. The USDA reports that "after October, demand [of pumpkins] drops off drastically…the quantity of pumpkins remaining in retail markets after Halloween is small and is usually non-existent after Christmas". But could a pumpkin be worth adding to your plate, Halloween or not?

Pumpkin in fact packs a serious nutritional punch.  One serving of pumpkin, which is about one cup, contains 100% of the recommended daily consumption of Vitamin A. Our bodies need Vitamin A to maintain proper immune function, vision, reproduction, and cellular communication. It also supports cell growth and is critical in the maintenance of the heart, lungs, kidneys, and other essential organs. One serving of pumpkin also has a mere 20 calories, making it an ideal food for low-calorie diets. Finally, pumpkins contain a diversity of phytochemicals, such as flavonoids, which may contribute to protection against diabetes and cancer, as indicated in the December 2010 issue of “Nutrition Research Reviews”.

            So how can you actually turn that future jack-o-lantern into food? When buying a pumpkin for consumption, select a 2 to 4 pound pumpkin with smooth, unbroken rinds. As with many produce items, the smaller the product, the tastier it is! A ripe pumpkin has a consistent orange color and may seem heavy for its size. Steaming is then an easy way to cook your raw fruit (yes, fruit!). First, cut off the top stem and scoop out the seeds and pulp. Next, cut it in half and cut it length wise into strips that are about 2 inches wide. Steam for 12 to 15 minutes until a fork goes easily through the pulp to the skin. Now, your pumpkin can be used for make soup, mashed pumpkin, or any other recipe you desire!

Like most Americans, it is likely that you have bought a pumpkin with the intention to carve it in celebration of Halloween. Rather than tossing the pulp and seeds, why not use them to provide your body with the many nutrients they contain? The pulp of the pumpkin can be cooked and used in cooking or baking. Pumpkin seeds can then be toasted in the oven with a tablespoon of oil and a pinch of salt to give you a crispy, healthy, and most of all, delicious snack!

Enjoy your pumpkins, and Happy Halloween!