Pleased Halloween!
Now what to do with that jack-o’-lantern tomorrow?
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Effectively, you possibly can eat it — if the squirrels haven’t beat you to it. Pumpkin is simply a big squash and could be cooked and eaten like all winter squash.
Although among the pumpkins used for carving could also be a bit massive (and extra woody and stringy than you favor), smaller sugar pumpkins are scrumptious. Merely wash the skin and reduce them in half, then clear out the pulp and seeds.
If you wish to roast the seeds, separate them from the stringy pulp and rinse in a colander beneath chilly water. Shake off extra water. (Don’t blot with a paper towel as a result of the seeds will follow the towel.)
Coat a sided baking sheet with vegetable oil cooking spray. Unfold out the seeds in a single layer on a baking sheet and permit them to air dry fully. Then preheat the oven to 400 levels and roast seeds for 10-Quarter-hour to your required crispness.
To organize the pumpkin for consuming, place the halves on a sided baking sheet, reduce aspect down, and bake in a 375-degree oven for about 45 minutes or till they’re fork tender.
For at present’s recipe, you’d then wish to take away the pores and skin and place the cooked chunks of pumpkin right into a meals processor to puree. You’ll want a complete of 5 ½ cups of puree. Any further could be saved within the freezer for subsequent time.
Brief on time? There’s no disgrace in utilizing canned pureed pumpkin. It’s simply as healthful as recent, plus it is cheap and straightforward to make use of.
Pumpkin is especially excessive in beta carotene, which will get transformed to vitamin A. That is vital for wholesome eyes, pores and skin and bones. This recipe supplies greater than 250% of your day by day vitamin A wants. Pumpkin can also be low in energy and nearly sodium- and fat-free with 3 grams of fiber per half-cup serving.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Well being System. For extra recipes and well being info, go to henryford.com/blog and for questions on at present’s recipe e mail HenryFordLiveWell@hfhs.org.
Candy and Savory Pumpkin Soup
Serves: 10 (1 cup servings) / Prep time: Quarter-hour / Complete time: 45 minutes
1 tablespoon canola oil
1 cup diced onions
2 massive Granny Smith apples, peeled, cored and chopped
1 tablespoon minced recent ginger
2 teaspoons curry powder
½ teaspoon floor cinnamon
3 cups unsweetened apple juice
3 cans (15 ounces every) pureed pumpkin or 5 ½ cups pumpkin puree
1 tablespoon brown sugar
5 tablespoons fat-free bitter cream, divided
In a big stockpot, warmth the canola oil over medium-high warmth.
Add onions and cook dinner till tender, about 5 minutes. Add the apples, ginger, curry powder and cinnamon; cook dinner for 1 minute. Add the apple juice and convey to a boil.
Scale back the warmth and stir in pumpkin and brown sugar. Take away from the warmth. In a blender or meals processor puree soup in batches, till clean. Return soup to stockpot and warmth by.
When able to serve, high every serving with ½ tablespoon of fat-free bitter cream.
Prepare dinner’s word: This soup can even be served chilly.
From Henry Ford LiveWel.
137 energy (13% from fats), 2 grams fats (0 grams sat. fats, 0 grams trans fats), 29 grams carbohydrates, 2 grams protein, 21 mg sodium, 1 mg ldl cholesterol, 44 mg calcium, 4 grams fiber. Meals exchanges: 1 fruit, 3 greens, ½ fats.
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