As Halloween approached, people flocked to stores and gardens in search of a perfect pumpkin to carve, but few realize these jack-o-lanterns could make for a perfect holiday treat.
The vegetable not only serves as an important ingredient in tasty treats, but also contains significant nutritious benefits, said Julia Tuck, a horticulture assistant for the Provo location of the Utah State University Extension service.
Tuck said sugar pumpkins, which are smaller at about 5-7 pounds, are best for cooking.
"One cup of boiled, drained and unsalted pumpkin has amazing nutritious benefits," Tuck said.
The benefits include 49 calories, 2 grams of protein, 37 milligrams of calcium, 2650 international units of vitamin A and much more, she said.
The large amounts of vitamin A, Tuck said, are very exciting because of where it comes from.
"All the vitamin A in pumpkins comes from Beta-Carotene which comes from some plants and converts to vitamin A in the body," Tuck said.
Research has shown that these Beta-Carotenes may reduce the risk of heart disease and cancer and might even slow the aging process, she said.
Tuck suggested trying some recipes such as stew, which use pumpkins and are very nutritious.
If using pumpkins from a home garden, look for the part of the pumpkin touching the ground to turn a cream color, signifying ripeness, she said.
Kneaders Bakery and Café, located in Provo and Orem, makes several pumpkin products - their pumpkin bread being the most popular.
"We make pumpkin chocolate chip cookies, pumpkin pie, pumpkin bread and pumpkin muffin tops," said Rachel Odom, a Kneaders employee.
"We by far sell pumpkin bread the most," Odom said. "It's the best thing in the world, even better than my mom's."
The bakery sells approximately 30 loaves of pumpkin bread a day and they are open six days a week, keeping Odom and other workers busy preparing nearly 240 loaves a week.While pumpkin cookies and bread are popular, many restaurants offer other treats such as pumpkin cheesecake and ice cream.
Utah County resident and mother of five, Amy Draper said she enjoys cooking with pumpkins because there is so much you can do with them.
"I love pumpkin," Draper said. "It's good to eat in so many ways."
Draper makes festive treats with the pumpkins out of her garden. "I make homemade pumpkin pie with the real pumpkin - the kids like it better than the can," she said.
Her children love all different foods made with pumpkin, including maple roasted pumpkin and pumpkin muffins, she said.
Draper said her family likes to eat the seeds-rinsed, dried and baked with oil, salt and garlic powder or sugar.
With the remainder of her homegrown pumpkins, Draper made creamy pumpkin soup. Though it wasn't a big hit, Draper said the soup has some real potential for her family.
"It was my first time making it and I think it needs some work," she said. "I have found recipes for more soups and stews that I will definitely try soon."
After trying all of these tasty creations, Draper said her children need a break from pumpkins.
Pumpkin Carrot Swirl Bars
Estimated Times:
Preparation - 20 min
Cooking - 25 min
Yields - 48 servings
Ingredients:
2 cups all-purpose flour
2 1/4 teaspoons pumpkin pie spice
2 teaspoons baking powder
1 teaspoon baking soda
1 cup granulated sugar
1/3 cup butter or margarine, softened
1/2 cup firmly packed brown sugar
2 large eggs
2 large egg whites
1 can (15 oz.) Pumpkin
1 cup finely shredded carrot
Directions:
PREHEAT oven to 350° F. Grease 15 x 10-inch jelly-roll pan.
COMBINE flour, pumpkin pie spice, baking powder and baking soda in small bowl. Beat granulated sugar, butter and brown sugar in large mixer bowl until crumbly. Add eggs, egg whites, pumpkin and carrot; beat until well blended. Add flour mixture; mix well. Spread into prepared pan. Drop teaspoonfuls of Cream Cheese Topping over batter; swirl mixture with spoon.
BAKE for 25 to 30 minutes or until wooden pick inserted in center comes out clean. Cool completely in pan on wire rack.
FOR CREAM CHEESE TOPPING:
COMBINE 4 ounces softened light cream cheese (Neufchâtel), 1/4 cup granulated sugar and 1 tablespoon milk in small mixer bowl until thoroughly blended.
-Courtesy of Verybestbaking.com
Pumpkin Pie Smoothie
1 can (15 oz.) Pumpkin, chilled
1 can (12 fl. oz.) Evaporated Fat Free Milk, chilled
1 cup (6 oz.) vanilla light and nonfat yogurt
1/4 cup granulated sugar
1/4 teaspoon pumpkin pie spice
Light whipped cream
Directions:
COMBINE pumpkin, evaporated milk, yogurt, sugar and pumpkin pie spice in blender; cover. Blend until mixture is smooth. If a thinner smoothie is desired, add water, a little at a time, until desired consistency is reached.
TOP with whipped cream; sprinkle with additional pumpkin pie spice.
NOTE: For a richer and creamier version of this recipe, substitute Evaporated Lowfat 2% Milk or Evaporated Milk for the Evaporated Fat Free Milk.
-Courtesy of Verybestbaking.com
Easy Pumpkin Chocolate Chip Cookies
15 oz. Can of Pumpkin
1 package of spice cake
Chocolate chips
Directions:
Combine pumpkin and cake mix. Add chocolate chips- desired amount. Drop dough on baking sheet. Bake at 350° for approximately 6-8 minutes.
Copyright Brigham Young University 31 Oct 2007
