Pumpkins: From Seed to Supper

Fall is here and that means it’s pumpkin season! Whether you’re a seasoned pumpkin pro or just starting to explore these tasty orange gourds, this blog post is going to cover all things pumpkin. From growing them in your backyard to cooking up delicious pumpkin-inspired recipes, we’ve got you covered. So, grab your pumpkin-spiced latte, put on your coziest sweater, and let’s talk pumpkins!

Nutrition:

You know I have to start by telling you the healthy details about our fall friend.  Pumpkins are:

• High in beta-carotene, which is an antioxidant our bodies can convert into Vitamin A, essential for our immune system
• Great source of potassium, which is linked to lower blood pressure and used for nerve and muscle function
• And, of course, a good source of fiber.  3 grams in 1 cup.  Fiber helps slow down digestion, keep us full, promotes regular bowel movements, and is linked to lower risk for heart disease and diabetes.

Growing:

If you’ve ever considered growing your own pumpkins, do it!  I want to!  This pumpkin was grown by our very own Amanda in her backyard in Philly.  Another neighbor I spoke to grew 11 pumpkins this year- her first try (Happy Halloween to her!). Here are some pumpkin-growing tips to help you get started next spring:

• Choose the Right Spot: Pumpkins love the sun, so pick a sunny spot in your garden. They also need plenty of space, as their vines can sprawl out, up to 20 feet!
• Start from Seeds: You can start pumpkin seeds indoors in early spring or directly sow them in your garden when the soil has warmed up. Plant the seeds about an inch deep and keep them well-watered.
• Water Wisely: Pumpkins need consistent moisture, especially when they’re young. Water them at the base to prevent fungal diseases.
• Worth the Wait:  It takes about 3-6 months to grow a pumpkin from a seed, once they turn orange, you’re good to go.

Fun Facts:

• Pumpkins belong to the gourd family, which includes cucumbers and melons and are, in fact, considered a fruit.
• The world record for the heaviest pumpkin ever grown is a jaw-dropping 2,624.6 pounds!
• Pumpkins are 90% water, which makes them incredibly hydrating.
• The origin of the first  Jack- o-’lantern is said to be a turnip carved in Ireland.  When people immigrated from Ireland, they continued to carve faces into produce, but found a pumpkin was a much better medium than a turnip.

Cooking Up Pumpkin Delights:

Now, let’s talk about the delicious ways you can enjoy your homegrown or store-bought pumpkins.

Roasted Pumpkin Seeds:

• After carving your Jack-o’-lantern, don’t throw away those seeds!
• Toss them in olive oil, sprinkle with salt, and roast them in the oven until golden brown for a crunchy and healthy snack (high in zinc to fend off the common cold).  Try 350° for about 15 minutes.  Keep your eyes on them, and move them around a couple of times while they’re baking so they cook evenly.

Roasted Pumpkin and Puree:

• Start with a sugar pumpkin (little smaller than your carving pumpkins)
• Cut in ½, scoop out the seeds, and brush the insides with olive oil.
• Place it cut side down on a baking sheet and pierce it a few times with a fork.
• Roast ~45 minutes until it’s squishy to the touch.  Let it cool and scoop it out.
• Throw it in a blender to make a puree (which is great for some of the ideas below!)

Classic Pumpkin Soup:

• A warm bowl of creamy pumpkin soup is the perfect way to embrace the fall season.
• Add some crusty bread for a delightful meal.

Other Pumpkin Recipes to Try:

• Pumpkin Pancakes: Swap out your regular pancake recipe for one that includes pumpkin puree and a dash of cinnamon and nutmeg.
• Pumpkin muffins or bread: Time to switch from zucchini and banana to the delicious fall flavor of pumpkin- and don’t forget to add the chocolate chips!
• Pumpkin Chili: Add chunks of pumpkin to your favorite chili recipe for a hearty and seasonal twist.
• Pumpkin Risotto: Combine arborio rice, pumpkin puree, and a touch of Parmesan cheese for a creamy and savory dish.
• Pumpkin Cheesecake: Elevate your dessert game with a velvety pumpkin cheesecake topped with caramel sauce.
• Pumpkin Curry: Experiment with Indian flavors by adding pumpkin to a rich and spicy curry.

That about wraps it up.  Are you craving pumpkin now?  I know I am.  I really hope I have a can of pumpkin puree waiting in the kitchen pantry for me to bust out some muffins.  What are you going to make (or buy, no shame in that!)

Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.  We’re here to help