Pumpkin and Squash are Ready for Eating!

This article was originally published on October 27, 2009 and expired on November 15, 2009. It is provided here for archival purposes and may contain dated information.

Right now the pumpkins and winter squash are ripe and ready for eating. According to Shirley Camp, University of Illinois Extension nutrition and wellness educator, pumpkins and winter squash are a rich source of Vitamin A as well as fiber.

Other nutrients you get from pumpkin include potassium, folic acid, copper, iron and riboflavin. One cup of cooked, solidly packed pumpkin/squash has only about 80 calories.

While it is much easier to use canned pumpkin, you may have a bit of trouble finding canned pumpkin in your local stores, according to Camp. If pumpkin pie is a must for your Thanksgiving or other holiday meals, you might need to resort to buying the whole squash and making your own pumpkin puree.

There are several varieties of winter squash available including butternut, Hubbard, turban, buttercup, acorn, banana, mammoth, sweet dumpling and the pumpkin. Choose pumpkin or squash that has a bright colored skin, is firm and heavy for the size and has no damaged areas. Smaller pumpkins/squash may produce better products.

To use the pumpkin/squash, all you need to do is cut it in half and scoop out the seeds. Place it cut-side down in a baking dish, and bake in a moderate (350 degree F) oven until the pulp is soft. Let it cool slightly, and then scoop the flesh out of the shell. You can puree it in a blender or food processor to make a smoother product, and then it is ready for pies, pumpkin bread, cookies or other product made with pumpkin puree.

If you are looking for ways to preserve pumpkin, the prepared puree can be frozen. If canning pumpkin is your method of choice, you must can the pumpkin in chunks.

To can your own pumpkin, wash the pumpkin and remove the seeds. Cut into 1-inch slices, and peel. Then cut the flesh into 1-inch cubes. Add the cubes to a saucepot of boiling water, and boil for 2 minutes—do not mash or puree.

Pack the hot cubes into hot jars leaving 1-inch of headspace. Fill the jar to within 1-inch of the top with boiling hot cooking liquid. Remove air bubbles, wipe the jar rims, adjust the lids and process in a pressure canner at 10 pounds pressure—55 minutes for pints and 90 minutes for quarts.

When you are ready to use the pumpkin, drain off most of the liquid, mash or puree, and use as you would commercially canned pumpkin.

University of Illinois Extension provides equal opportunities in programs and employment. Extension programs and materials are research based and strive to meet the needs of people locally. If you need a reasonable accommodation to participate in this program, contact Rick Keim at 217/942-6996.

Source: Shirley Camp, MS RD, Extension Educator, Nutrition and Wellness, scamp@illinois.edu