Aside from being a Halloween tradition, pumpkin offers a fine fall nutritional bounty: vitamin C, beta-carotene and fiber. Pumpkins belong to the winter squash family, and are often available late summer through early spring. Pumpkins store extremely well, provided some care in handling to prevent bruising and cuts. Stored pumpkins contain more beta-carotene, the precursor to vitamin A.
The pumpkin seeds, often thrown out, come packed with nutrition. They contain lots of protein, zinc, magnesium, and essential fatty acids, and are used traditionally as a remedy for intestinal parasites.
Most pumpkins are grown to become jack-o-lanterns, but this variety doesn't offer the sweetness and flavor for cooking that other varieties do.
A few varieties of miniature pumpkins can be enjoyed fresh as a nutritious treat, but most pumpkins must be steamed or baked before use in a recipe.
Canned pumpkin usually tastes nearly as good as fresh, but can harbor added sugar, fat, artificial flavors and/or colors and preservatives.
What to Look for
For best flavor and nutrition, look for organically grown sugar pumpkins, a variety known for its excellent sweet flavor and succulent texture. It doesn't matter how long the pumpkin has been stored, only that the outside is undamaged.
Look for smooth, heavy pumpkins that have no cuts or bruises. Most importantly, look for a deep, rich orange color, a sign of bioflavonoids and thus flavor. The stems prove a pumpkin's quality, so it should be attached, but not dry and collapsed, nor blackened, moldy, or moist. Several varieties of organic canned pumpkin are offered. Be sure to read labels carefully, looking for a minimal number of ingredients and an absence of artificial additives, sugars or fats.
Common Pitfalls
The dessert trend has always been bigger equals better, but this maxim has only brought bigger waistlines. Don't fall for that massive slice of pie when a small one will whet your appetite. Pumpkin pie, cobbler, and other desserts often come drenched in sugar, and just as often come with a hefty fat content from added cream or oils, all of which will add unneeded and empty calories.
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