Peter Peter Pumpkin Eater
October is here and pumpkins seem to be everywhere. We see piles of big, orange pumpkins at roadside stands, ready to be taken home by happy children and made into jack-o'-lanterns. Less visible are smaller, sweeter varieties, to be cooked. These are called standard pumpkins and are graded by size, from small to jumbo. Small pumpkins for cooking are called sugar pumpkins. When visiting our local Amish grower's market where the emphasis is on cooking rather than on Halloween, I was surprised at the different kinds available. I was especially intrigued by the white "cheese" pumpkins. The skin is white and the flesh is the color of cheddar cheese with a sweet, aromatic flavor.
Choose a pumpkin with unblemished skin for longer storage, and keep in a cool, dry place, such as a garage where the temperature will be around 45 to 60 degrees Fahrenheit. A good pumpkin stored this way will keep for a month. If you have room in the refrigerator, it will keep for 3 months. When buying, look for skin that is dull, not shiny, indicating that it is ripe. Shiny pumpkins are either not fully ripe, or have been waxed. If you are going to cook a pumpkin, first sanitize the skin in a solution of one tablespoon of bleach to a gallon of water. Scrub it well, then rinse with lots of cool water. This is a good practice for any squash, gourd or melon.
Pumpkin seeds can be cleaned off and roasted to be enjoyed as a snack or to be shelled and used as a replacement for expensive pine nuts. These shelled seeds can be purchased and are usually called pepitas.
Canned pumpkin is almost as good as fresh, and we can be sure of a consistant product. It's inexpensive too, so don't hesitate to use pureed, canned pumpkin in recipes. Do make sure you are not buying pumpkin pie filling, which has sugar and spices added, unless that's what you want.
Nutritionally, pumpkin is high in vitamins A and C and fiber, as well as a long list of other nutrients, and 1/2 cup is only 30 calories.
We're starting off with a famous recipe for a foolproof pumpkin pie. We'll compare that with a creative lower calorie version that is so close to the original your guests won't know the difference.
- Original Pumpkin Pie - it's the gold standard for pumpkin pies.
- Lower Calorie Pumpkin Pie - the recipe does not include crust as it can be made with or without, as you choose.
Pie is not the only thing to make using pumpkin. Our Calorie Count Members have been entering pumpkin recipes into the Recipe Analyzer since it was first introduced. Here are some of the most interesting pumpkin recipes we've found.
- Spicy Pumpkin Coconut Curry Soup - adjust the spices to your taste. This soup can also be made with butternut squash
- Pumpkin Fluff - low in calories, it's a perfect alternative to rich pies.
Comments
We've been eating pumpkin seeds all day....they are so yummy....I can't wait to make pumpkin pie!
I'm not a huge fan of pumpkin pie and if I do eat some, I have to have TONS of cool whip on top. My favorite is Pumpkin Cheesecake, soooo delicious! I made it last year twice for Thanksgiving and everyone loved it! I will be trying again this year with either neufchatel cheese or fat-free cream cheese and making my own graham crackers by using pecans and dates.
Pumpkin bread (or muffins since it's easy to divvy up in portions) is another favorite of mine.
Here are the recipes featured in the Newsletter today
Lora's Pumpkin BreadA classic pumpkin bread, rich and moist... continue reading
Santina's Chunky Winter Pumpkin Soup
A spicy pumpkin soup made the Italian way. Delicious on a cold winters' evening with a chunk of wholemeal bread... continue reading
Pumpkin and Black Bean Casserole
A savory vegetarian main dish, it's a great centerpiece for any meal... continue reading
Thanks for the info. There is a nationwide (maybe international, but do other countries eat pumpkin?) shortage of canned pumpking, so this is good info to have. I can't imagine a Thanksgiving without pumpkin.
Original Post by: merylwhite1I can't help but be reminded of a dirty joke I was once told about Peter, Peter, the pumpkin eater...
I'm intrigued now Meryl!
Pumpkin is big in Italy. We normally cook a small green variety with a sweet orage yellow flesh. We add pumpkin to ministrori soup, make ravioli, pureed and baked, risotto with pumpkin. also cubed and steamed and served as a side dish.
I was trying to decide if I would like the Pumpkin and Black Bean Cassoerole. What are these ingredients?
3/4 cup almond breeze 1/2 cup nutritional yeastAnd in the directions it says to add soymilk (which I would never use due to the association with cancer...), but soymilk is not on the ingredients list.
Maybe I should give that one a miss.
Uh oh. I might be in trouble...I just remembered the Starbuck's pumpkin-cream cheese muffins. Mmmm. Maybe I will get one (500 cals) and eat half one morning and half the other. Who am I kidding?lol. Maybe by the time I get one I will be maintaining and can fit one in just once...and a good workout.
But I love pumpkin pie. Almost as much as sweet potato pie!
I love pumpkin so much. :o
I'll try anything with pumpkin in it. I love pumpkin breads too!
Original Post by: cellotlhicksUh oh. I might be in trouble...I just remembered the Starbuck's pumpkin-cream cheese muffins. Mmmm. Maybe I will get one (500 cals) and eat half one morning and half the other. Who am I kidding?lol. Maybe by the time I get one I will be maintaining and can fit one in just once...and a good workout.
But I love pumpkin pie. Almost as much as sweet potato pie!
I had one this morning... With a (tall, non-fat) pumpkin spice latte.
Starbucks will be my autumn demise... lol
I KNEW there was a reason I started running again this week!
Original Post by: buckcherryOriginal Post by: cellotlhicksUh oh. I might be in trouble...I just remembered the Starbuck's pumpkin-cream cheese muffins. Mmmm. Maybe I will get one (500 cals) and eat half one morning and half the other. Who am I kidding?lol. Maybe by the time I get one I will be maintaining and can fit one in just once...and a good workout.
But I love pumpkin pie. Almost as much as sweet potato pie!
I had one this morning... With a (tall, non-fat) pumpkin spice latte.
Starbucks will be my autumn demise... lol
I KNEW there was a reason I started running again this week!
Okay I know, I'm quoting my own comment.
Anyone have a pumpkin muffin recipe that I could 'inject' cream cheese icing into, like the starbucks muffins? What does one use to get the cream cheese (or a variation of one someone puts jam in?) into the muffin?
Please, help us starbucks devotees find a lower cal version ;)
I'm wondering if the "light" pumpkin pie nutrition facts are right - it actually comes out slightly higher cal than if you just made the same crustless pumpkin pie with real sugar. (138 with sugar, 155 with splenda)?
Original Post by: thegootzI was trying to decide if I would like the Pumpkin and Black Bean Cassoerole. What are these ingredients?
3/4 cup almond breeze 1/2 cup nutritional yeastAnd in the directions it says to add soymilk (which I would never use due to the association with cancer...), but soymilk is not on the ingredients list.
Maybe I should give that one a miss.
Almond Breeze is almond milk and nutritional yeast is also called brewers yeast. It's different from baking yeast and is rich in vitamins.
Original Post by: merylwhite1Original Post by: happygal3Thanks for the info. There is a nationwide (maybe international, but do other countries eat pumpkin?) shortage of canned pumpking, so this is good info to have. I can't imagine a Thanksgiving without pumpkin.
Yes, plenty of other countries eat pumpkin, but there's no shortage over here! :)
Pumpkin is a mainstay in New Zealand and Australia....
I made THESE pumpkin muffins last night actually. I skipped out on the crusty sugar topping... *single tear* But really like them!
Taking them to the boyfriends grandparents house this weekend to share with his family. Nothing like some home baking to make friends and influence people! 
Yes... I am bribing them all with my muffins. And chocolate chip cookies.
I was surprised to see how many calories are in pumpkin seeds! 1 cup is 747 calories!!! One ounce is 152 calories!!! That is the same as an ounce of potato chips! Be carefull pumpkin eaters!!!
Americans seem to have a very different take on pumpkin. I'm Australian and pumpkin is almost staple over here - from Jap varieties, butternut, queensland blue pumpkins - all are really delicious as a VEGETABLE! Roast them, boil them, steam them, mash them - my favourite soup is Pumpkin soup. Pumpkin, the Australian way is extremely healthy, low in kilojoules and Delicious!!! (Don't eat the seeds, but enjoy every other part)
I love to go around other people's neighborhoods to smash their pumpkins, while listening to "Bullet with Butterfly Wings" on my iPod touch. I'm sure they thank me since they can pick up the pieces and use them in the next delicious meal..
Original Post by: 1teacherI was surprised to see how many calories are in pumpkin seeds! 1 cup is 747 calories!!! One ounce is 152 calories!!! That is the same as an ounce of potato chips! Be carefull pumpkin eaters!!!
Like most seeds, they are rich in fats. It's worth remembering that it's the best kind of fat, and that the food value is much greater than an equal weight of potato chips.
Here's more information from the List of the World's Healthiest Foods:
Although I love pumpkin pie, I have found numerous ways to enjoy my "pie" without the calories. Each morning I have a bowl of oatmeal with 1/2 cup pumpkin puree added along with a little cinnamon. I also like to mix pumpkin and cinnamon in with vanilla ice cream for my own pumpkin ice cream that gives me the a lower calorie ice cream treat.
I've always used pumpkin in sweet dishes. I may have to try serving as a savory vegetable dish and check out some of the recipes listed.
Thanks!
I followed the link about seeds and I see the benefit of health! Thanks for the info!
Original Post by: quintanionI'm wondering if the "light" pumpkin pie nutrition facts are right - it actually comes out slightly higher cal than if you just made the same crustless pumpkin pie with real sugar. (138 with sugar, 155 with splenda)?
The author used Splenda for baking which is half sugar and that might account for the discrepancy. It depends on which item is chosen from the database. I'd have to analyze the recipes myself to figure it out. You can do that by copying the ingredients and pasting them into a new recipe of your own.
If you come up with anything lower in calories, we'd love to hear all about it.
i like to make pumpkin bars:
1 box carrot cake (or spice cake)
1 15 oz can pumpkin
i threw in some nutmeg and cinnamon for extra spice
mix & bake according to cake box (i use 9x13 dish)
let cool & top with cream cheese frosting
they'll be super moist so you might want to put them in the 'fridge
easy, seasonal dessert
(just make sure to save some cals or run extra miles so you can enjoy 'em guilt free!)
I made the pumpkin fluff yesterday & was curious if anyone else has made it? I thought that it was to be thicker than what it turned out to be. It's kinda really runny & I expected it to be thicker almost like a pudding?
What amazes me is the difference between homemade pumpkin pie and the kind you buy in the store! I can't figure out what they do to a simple recipe like pumpkin pie to make it taste so blah! You inspired me to get a pie pumpkin and make it from scratch, something I haven't done in years! (My husband thanks you too!) Pumpkin is so nurtritious and pumpkin seeds too, minus the salt and not too many! I have heard that they are good for bladder and prostate health!
<a href="http://www.Healthy-Eating-Support.org/Healthy-Eating-Vitamin s-11.html" target="_new">Healthy-Eating-Support.org/Healthy-Eating-V itamins-11.html<br><br></a>
<a href="http://www.Healthy-Eating-Support.org/diet-tips.html" target="_new">Healthy-Eating-Support.org/diet-tips.html&l t;br><br></a>
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I just bought some fresh pumpkin today! Yummy! I can't wait to make something delicious with it!