Harvest of the Month: Pumpkins

Despite the fact that the pumpkin is a versatile and healthy food source, only a fraction of pumpkins grown in the U.S. make it onto the dinner table. Almost 80 percent of all pumpkins sold are “decorative,” meaning they’re carved up for Halloween or simply used in displays.

Still, the big orange fruit (yes, it is another one of those foods we think of a vegetable but is actually a fruit) has a lot to offer as food. It’s a low-calorie source of vitamins and minerals, it delivers a high anti-oxidant punch and it’s packed with seeds that are superfoods in their own right: One ounce of pumpkin seeds delivers 9-10 grams of protein and the daily recommended allowance of other nutrients.

If you are interested in reaping the benefits of dining on pumpkin, your first job is to make sure your choosing from pumpkins grown for consumption rather than carving. With that done, choose one that is uniform in color, with no signs of mold and no soft spots. Look for an intact, dark green stem. Choose a good one and it will last for a few weeks at room temperature, and up to three months in the fridge.

Of course, you can simply buy canned pumpkin, which assures you you’re getting the right kind, but be sure you’re buying pumpkin puree and not pumpkin pie mix, which has sugar, spices and other additives.

Try October’s Recipe: Pumpkin-Lentil Soup

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