Most pumpkins are reserved for use as a Halloween jack-o'-lantern. Intrepid cooks discover that the flesh of the festive squash is superior to canned pumpkin in terms of taste and nutrition. Real pumpkins are low in calories and contain no saturated fats or cholesterol. The often-overlooked vegetable is high in vitamins A, C and E. These vitamins are powerful anti-oxidants that help protect the body from lung and oral cancer and that aid in keeping vision clear and skin healthy.
Step 1
Shop for a small pumpkin at your farmers market or grocery store. These "pie pumpkins" are usually 6 to 8 inches in diameter. Avoid purchasing pumpkins that feature discolored bruises or mushy spots.
Step 2
Cut the pumpkin down the middle, separating it in equal halves. Remove the stem. Scrape out the stringy and slimy parts of the pumpkin interior. Remove all the pumpkin seeds. This material might be discarded, although pumpkin seeds are sometimes roasted or saved for replanting.
Step 3
Arrange the pumpkin halves in a microwave-safe bowl, cutting them into smaller pieces if they do not fit. Pour 1 or 2 inches of water in the bowl, cover it and place the pumpkin pieces in the microwave.
Step 4
Set the microwave on "high" and cook the pumpkin for 15 minutes. Check the softness of the flesh. Remove the bowl from the microwave if the pumpkin flesh is tender to the touch. Cook for another five minutes if it is still firm.
Step 5
Remove the bowl, allow the pumpkin to cool and scoop out the flesh with a large spoon or ice cream scoop. Place the soft pieces in a mixing bowl, and puree with a potato masher or hand mixer. The resulting puree freezes well, or use it immediately in your favorite pie or cake recipe.
Things You'll Need
- 1 pie pumpkin, 6 to 8 inches in diameter
- Sharp knife
- Large spoon
- Microwave-safe bowl with lid
- Mixing bowl
- Potato masher
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