Three healthy, earth-friendly uses for pumpkin
‘Tis the season for pumpkins. Over one billion pounds of the vegetable will be produced this fall, and according to USDA statistics the numbers continue to rise, making it one of the most popular foods of the season.
Common uses for pumpkins include halloween jack-o-lanterns and homemade pumpkin pies. But there are other uses for this healthy vegetable. One cup of mashed pumpkin contains no fat, 12 grams of carbohydrate and 2 grams of protein, which makes it a healthy alternative to traditionally bottled applesauce. Pumpkin is also very low in cholesterol and sodium and a good source of fiber, iron and vitamins C, E and A. Whether you have a whole cooking pumpkin or just the remaining guts from the jack-o-lantern here are a few creative uses for your leftover pumpkin parts.
- Roasted pumpkin seeds. Pumpkin seeds are a good source of protein. The fat content of the seeds varies based on how they are cooked. While some chefs recommend rinsing the seeds before roasting them in olive oil and sea salt, others prefer to keep the pumpkin residue on the seeds to increase flavor and decrease the amount of oil needed for roasting.
- Pumpkin compost. Pumpkin guts can be composted rather than thrown in the trash. It is a good idea, however, to remove the seeds prior to composting as they can sprout and take over the compost pile.
- Pumpkin puree. Pieces of pumpkin, or an entire pumpkin can be roasted and pureed to use in soups, breads or pies. Some cooks will puree the stringy pumpkin guts, but as a general rule it is the meat of the pumpkin that is roasted and put in a blender to get a high quality puree for cooking.
