PUMPKINS for Halloween and Thanksgiving

Pumpkins

Pumpkin Selection and Storage

Health Benefits of Pumpkins

Pumpkin Recipes

Pumpkin Rice and Apricots

Creamy Pumpkin Soup

Pumpkin Cheese Risotto

Pumpkin and Millet Soup

Roasted Pumpkin and other vegetables

Pumpkin Nut Bars

Chiffon Pumpkin Pie with Hazelnut Crunch Topping

What's the autumn season without pumpkins and halloween? This is the time to pick up some extra pumpkins to make into delicious and healthy dishes. You'll find some interesting pumpkin recipes below.

Pumpkins are of the same family as squashes and watermelons. The orange flesh has a mild, sweet flavour which can be used equally in savoury and dessert dishes, as well as cookies and bread. The seeds can be roasted and eaten as snacks, and they have plenty of health benefits of their own.

The smaller pumpkins are more tender and flavourful. Choose pumpkins which are free of blemishes, harvested with their stems intact, and those which feel heavy for their size and have a hard rind.

Pumpkins can be stored in a cool, dry place - preferably at a temperature of between 45 and 60 degrees F, for up to a month. Don't store in a damp place. Refrigeration of whole pumpkins (uncut) can extend the life to about 3 months.

Storing at higher temperatures for any length of time will cause the flesh to become stringy.

Alternatively, cook and freeze the pumpkin.

Pumpkins are very high in potassium, and have good amounts of beta carotene and vitamin C. They are also a good source of calcium and fibre, and as well as other vitamins and minerals. Pumpkin seed oil and pumpkin seeds are a good source of zinc and unsaturated fatty acids (good fats).

A study by the USDA indicated that diets high in pumpkin as a fibre source tended to curb the appetite, yet provided a high nutritional count for the calories consumed. The subjects in this study also absorbed less fat and calories from their food.

Pumpkin seeds and onions mixed together with a little soy milk make a great remedy for parasitic worms in the digestive tract. To make this remedy, liquefy three tablespoons of pumpkin seeds that have been soaked three hours, one-half of a small onion, one-half cup soy milk, and one teaspoon honey. Take this amount three times daily, three days in a row.

1 tablespoon of olive oil

1 medium onion, peeled and finely chopped

6 cups of peeled, 1 inch cubed pumpkin*

3/4 cup of chopped, dried apricots

3/4 cup water

1 cup cooked rice (preferably organic brown)

* can substitute butternut squash or sweet potatoes

1. Heat the olive oil in a large skillet or frying pan on a medium heat. Add onion and cook, stirring occasionally until it begins to brown. Add the cubed pumpkin and stir.
2. Add chopped apricots and cook gently for a minute or so. Stir gently and add 3/4 cup water. Cover and simmer for 15 minutes.
3. Add cooked rice and cook another 10 minutes, or until pumpkin is tender and rice is thoroughly hot. Stir often whilst simmering.

This dish is delicious served with lamb, but can be served with any other protein dish.

There are lots of pumpkin soup recipes - this one is quick and easy, and feel free to substitute the pumpkin with any squash or sweet potato for a change.

1/2 cup of olive oil or butter

2 cups finely chopped onions

1 cup finely chopped celery

1 red or green chili pepper, deseeded and chopped

6 cups of chicken stock or broth

2 cups of pumpkin puree

1 bay leaf

1 1/2 teaspoons ground cumin

1 cup evaporated milk

Parmesan cheese, grated or very thinly sliced, for garnishing.

Fresh chopped parsley

1. In a large saucepan, saute onions, celery and chili pepper in the olive oil. Cook until onions begin to look translucent.
2. Add chicken stock, pumpkin, bay leaf and cumin. Bring to the boil. Reduce heat and simmer, uncovered, for 20 minutes, stirring occasionally.
3. Remove bay leaf. Add evaporated milk and cook over low heat for 5 minutes. Do not boil. Taste and adjust seasoning if necessary.
4. Transfer soup into individual soup bowls or a large tureen. Garnish with grated or thinly sliced Parmesan or Gruyere cheese, and chopped parsley.

Risotto is a classic Italian rice dish. Although it requires constant watching and stirring, it is well worth the time and effort. Do not rinse the rice before cooking it. The starch that coats each grain is important for making creamy risotto. Serve as soon as possible after cooking to prevent gumminess.

7 to 8 cups chicken stock

1 tablespoon of butter or olive oil

1 small onion, finely chopped

2 cups Arborio risotto rice

1 1/2 cups cooked pumpkin, cut into half-inch cubes

6 fresh sage leaves, minced

half cup grated or paper-thin sliced Parmesan cheese

parsley or sage for garnish

1. In a saucepan, heat stock to a simmer and hold at a very slow simmer.

2. In a large heavy bottomed saucepan next to stock, heat butter or olive oil and add onion. Cook over medium heat until translucent. Add rice, stir, and add 1 1/2 cups hot stock.

3. Stir until the rice has absorbed most of the liquid, add another 1 1/2 cups hot stock.

4. Stir again until this stock has also been absorbed.

5. Add a third lot of stock, this time adding the pumpkin and sage.

6. When this stock has been absorbed, repeat with the fourth lot of stock. Add more stock if required, and after a total of about 25-30 minutes, taste. Rice should be firm but tender. Season to taste.

7. Leave the risotto a little runny before adding the parmesan cheese. If using paper-thin slices, just lay them on top of the risotto.

8. Ladle into deep plates and garnish.

This recipe can be varied using other vegetables. Try adding fresh spinach and cooked chicken.

1 medium pumpkin (or other squash), cubed

1 cup of millet pearls

6 cups vegetable or chicken stock

1 teaspoon nutmeg powder

good pinch of cayenne pepper

Bring the stock to a boil in a large pan, add millet and simmer for about 30 minutes, until millet is well-cooked. Add pumpkin, mix and simmer for another 25-20 minutes, until pumpkin is tender.

Puree the mixture in batches in a blender or food processor until it is reduced to a creamy mixture. Add the nutmeg and cayenne pepper and reheat.

Ladle into deep plates or soup bowls and serve with a scoop of yoghurt in each bowl.

Choose a variety of vegetables, such as pumpkin, sweet potato, carrots, courgettes (zuchini), red onions, shallots, red, green, orange and yellow peppers, cauliflower, sweetcorn, etc. Chop into 1 inch cubes (leave shallots whole, and use larger pieces of peppers (capsicum).

Place in large roasting tin, drizzle with olive oil and mix well. Don't over-oil the vegetables, and they will roast better.

Roast in medium heat for approximately an hour, or until vegetables are almost cooked to your liking. Stir once or twice during roasting. Approximately 15 minutes before the end, add quarter tomatoes or whole baby tomatoes (alternatively, roast cherry tomatoes on the vine separately on a baking tray with a minimum of olive oil and a little salt, and use as a garnish).

When roasted, add a little balsamic vinegar and serve with just about any dish.

Variation: 15 minutes before the end, crumble some feta cheese into the vegetables.

1 cup cooked pumpkin puree

1/2 cup butter

2 egg whites, slightly beaten

2 cups oat flakes

1/4 cup brown sugar*

1/2 cup shredded coconut, toasted

1/2 cup wheat germ

1 cup chopped peanuts, pecans or almonds

* if extra sweetening is required, add about six teaspoons of F.O.S. (a natural sugar which is actually beneficial to health! and does not provide calories)

1. Preheat oven to 350 degrees F.
2. In a large bowl, beat egg whites slightly; add pumpkin and melted butter and beat until smooth.
3. In another bowl combine oats, brown sugar, F.O.S. if used, coconut, wheat germ, and nuts.
4. Fold oat mixture into pumpkin mixture to form stiff dough.
5. Press dough into a lightly greased Swiss Roll tray or similar.
6. Bake 40-45 minutes or until golden brown. While still warm, cut into small bars or squares. Serve warm or cool completely.

Prepared by Drusilla Banks, Extension Educator, Nutrition & Wellness, University of Illinois Extension

2 cups pumpkin puree, or one 16 ounce can pumpkin

1/2 cup sugar*

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon ground nutmeg

2 eggs

1 8oz carton low-fat sour cream

1/2 cup milk

1/2 cup brown sugar

3 tablespoons butter, melted

1 cup chopped hazelnuts or pecans

Pastry for nine-inch single-crust pie or one frozen pie crust

*health4youonline note: can be substituted with approx 4 teaspoons of F.O.S. which is a healthy version of sugar

1. For pie filling, in a large mixing bowl combine pumpkin, sugar, cinnamon, ginger, and nutmeg. Mix well.

2. Add eggs, one at a time beating lightly with a rotary beater after each addition.

3. Stir in sour cream and milk. Mix well. Set aside.

4. For nut topping, in a medium bowl combine brown sugar and melted butter. Stir in chopped hazelnuts or pecans.

5. Line a nine-inch pie plate with pastry. Bake at 350 degrees F for ten minutes. Remove and pour the filling into the pastry shell. Sprinkle evenly with nut topping.

6. To prevent overbrowning, cover the edge of the pie shell with foil. Bake at 375 degrees F for 25 minutes. Then remove foil and continue to bake about 20 minutes more or until centre appears nearly set when shaken. Cool on a wire rack. Serve chilled. Refrigerate leftovers for up to 3 days.

Our pumpkins and parsnip are common supplies:

We have pumpkins at morning and pumpkins at noon

It it were not for pumpkins, we should be undoon."

Pilgrims of the New World in the 17th Century.