When the leaves begin to fall, it’s a sure sign that pumpkin season is on its way. Fresh pumpkins are available in stores during October and November, while canned pumpkin is available all year. When shopping for fresh pumpkins to cook with, look for “pie pumpkins,” not the ones used for carving. Pie pumpkins tend to be smaller and have more flesh than carving pumpkins. Choose ones that are heavy for their size and free from cracks or soft spots. Carving pumpkins are edible, but they don’t taste nearly as good as pie pumpkins. You can save and roast the seeds from both types of pumpkins for a tasty snack!
Pumpkin Nutrition Benefits
Pumpkins are not only delicious but also nutritious! Their rich orange color comes from a pigment called beta carotene, which is a great source of vitamin A. Pumpkins are also high in fiber, vitamin C and potassium.
Healthy and Tasty Pumpkin Recipes
Ready to cook with pumpkin? Here are a few suggestions to get you started:
To start us off, here’s a cookie you can eat for breakfast! These cookies are soft and subtly sweet, plus they’re made with whole grains. They’re also kid approved, so they’re a great option for the whole family. The cookies come together quickly (only 30 minutes from start to finish!) and make a big batch. They freeze well so you can store them for an easy breakfast or snack.
When the weather gets cold, there are few things as comforting as warm soup. This creamy golden soup combines pumpkin, mushrooms, and curry powder to bring a bit of sunshine to the chilliest day. Ready in 40 minutes, this soup makes a great weeknight meal with leftovers to spare.
Pumpkin Ricotta Stuffed Shells
If you have a little more time and want to cook to impress, try this fall-flavored version of stuffed shells! It’s healthy, creamy and delicious. Our Quick Tomato Pasta Sauce is a great alternative to store-bought pasta sauce in this recipe.
If you’ve never tried our version of pumpkin pie, now is the time. Creamy, flavorful, just a little sweet and a great source of calcium and vitamin A, it’s a perfect end to a meal–or a treat for any time of day! With its short list of ingredients and easy prep, the hardest part is waiting while it cooks.
Tips for Leftover Pumpkin
Have leftover pumpkin? Try our Jack-O-Lantern Pumpkin Pancakes or Pumpkin Smoothie in a Cup. Leftover cooked or canned pumpkin can be stored in the refrigerator for 3 to 4 days, or frozen for up to a year.
We hope these ideas inspire your next meal and give you more ways to enjoy pumpkin. Tasty and nutritious, it’s a great addition to your diet year-round. For more information on the different types of pumpkin available, plus buying and storage tips, check out the pumpkin edition of Food Hero Monthly. Visit our pumpkin ingredient page for more recipes, fun activities for kids and more resources. Happy cooking!
