Skip to main content


October 2020
Pumpkin Page 2

Pumpkin Basics

Pumpkin is a very good source of vitamins A and C, potassium and fiber.

Shop and Save

  • Pumpkins are a type of winter squash available in October and November.
  • Pumpkins grown for cooking are called “pie pumpkins” and usually weigh from 2 to 10 pounds. Their flesh makes a smooth and flavorful puree.
  • Choose pie pumpkins that are firm and heavy for their size, without cracks or soft spots.
  • Each pound of uncut pumpkin will provide 1 to 1½ cups of cooked puree.
  • Seeds can be dried and saved for growing pumpkins next year.

Pumpkins grown for carving are often large and have a thinner wall of flesh that can be cooked but the texture and flavor are not pleasant.

Canned Pumpkin

  • Canned pumpkin is convenient and available year round.
  • Unopened canned pumpkin is safe to eat for up to 5 years after the ‘use by’ or ‘best by’ date if the can has no dents, rust or swelling.
  • Once opened, canned pumpkin can be kept in the refrigerator for 3 to 4 days.

Store Well Waste Less

  • Store whole pumpkins in a cool, dark and dry place for up to 3 months.
  • Scrub pumpkins under running water before cutting or cooking. Once cut, wrap tightly and store in the refrigerator for up to 1 week. 
  • Freeze cooked or unused canned pumpkin to use later. Package in airtight containers and use within 1 year.
  • Roast the seeds from any type of pumpkin.

Enjoy Pumpkin


Pumpkin Breakfast Cookies

Turkey Pumpkin Chili

Kids Can!

When kids help make healthy food, they are more likely to try it. Show kids how to:

  • gather ingredients and tools for cooking.
  • measure and mix ingredients.
  • drop cookies on greased baking sheet and flatten before baking.