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Pumpkins: Carve and … EAT Them!

 

Insiders Viewpoint: Expert Supermarket Advice: Pumpkins: Carve and … EAT Them! Jennifer Shea, Shaw's Supermarkets. Fruits And Veggies More Matters.org

When you’re out picking out your pumpkins for Halloween, don’t just think about carving that Jack O’ Lantern, think about eating the very delicious and nutritious pumpkin puree and seeds! Look for the smaller sugar pumpkin varieties; these are the sweetest and best for baking. Pumpkin is low in calories, low in fat, packed with fiber and high in Vitamin A. Try the recipes below to fully enjoy pumpkin’s fall flavor. You can use the pulp for pumpkin muffins, pumpkin pudding, pumpkin smoothies, pumpkin cheesecake and more. Use the pumpkin seeds as a salty snack, topping for soups and stews, in salads and as a topping for pumpkin muffins.

 

Basic Pumpkin Puree
Preheat oven to 325 degrees F. Cut a sugar pumpkin in half, stem to base. Remove seeds and pulp. Cover each half with foil. Bake foil side up, 1 hour, or until tender. Scrape meat from halves and puree in a food processor or blender. Strain to remove stringy pieces. Use in recipes or store in the freezer in freezer safe bags.

 

Roasted Pumpkin Seeds (also known as pepitas*)
Preheat oven to 350 degrees F. Separate the seeds of a carved pumpkin from the stringy membrane and rinse the seeds to remove remaining membrane. Place seeds on a paper towel to dry for 20 minutes. Spray a cooking sheet with nonstick cooking spray and place the seeds in a single layer on a baking sheet. Lightly sprinkle with salt. Bake for 15-20 minutes until lightly browned. Cool and enjoy. Store extra seeds in an airtight container.
* Pepitas are packed with iron, zinc and monounsaturated fats.

 

Pumpkin Cheesecake … On the Lighter Side
Prep Time: 15 minutes
Bake Time: 60 minutes
Amount: 12 servings

 

Tips & Suggestions
A food processor works best for crushing the gingersnap cookies, however, a re-closeable food storage bag and a rolling pin will work also.

 

Ingredients

  • 2 cups Shaw’s® gingersnap cookies
  • 1/3 cup light butter, melted
  • 2 (8 ounce) packages Shaw’s® 1/3 less fat neufchatel cream cheese, softened
  • 1/2 cup Shaw’s® granulated sugar
  • 3 Shaw’s® large eggs
  • 1 cup Shaw’s® 100% pure pumpkin or 1 cup pumpkin puree
  • 1 teaspoon pumpkin pie spice

Directions
In a medium mixing bowl, combine crushed gingersnaps and butter. Press into the bottom and halfway up the sides of a spring form pan. Bake in a preheated 350°F oven 10 minutes. Remove from oven and cool. In a food processor or using an electric mixer, beat cream cheese and remaining 1/2 cup sugar until fluffy; scraping edge of bowl. Slowly add eggs, one at a time, scraping edge of bowl between each egg. With food processor running, add in pumpkin and pumpkin spice until well blended. Pour over gingersnap crust. Return to oven and bake 45-55 minutes or until cake is set 3-inches from edge but still wobbly in center when pan is gently shaken. Remove from oven and run a knife around edge of cake to loosen. Place on cooling rack and allow to cool 30 minutes. Run a knife along edge of cake again and transfer to refrigerator. Refrigerate, uncovered, until thoroughly chilled, at least 4 hours. Carefully release and remove side of pan before serving.

 
Jennifer Shea MS, MPH, RD
Corporate Dietitian
Shaw’s Supermarkets
 
 
 
 

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Fruits And Veggies More Matters.org