Not at all like the canned pumpkin you can buy in the store, fresh pumpkin puree is the color of butternut or acorn squash. The darkening of the pumpkin puree happens when the spices are added to it.
Every Fall I like to buy some small to medium-sized baking pumpkins from the Kershaw County Farmer’s Market and cook them for the fresh puree. I also keep the pumpkin seeds to roast as a healthy snack, which my grandsons love.
Did you know?
It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins.
Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E. With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
|Remove tops and split in half|
Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.
It is also rich source of minerals like copper, calcium, potassium and phosphorus.
|Scoop out seeds|
|Place on rimmed baking sheet with 1/2 cup water|
|Scoop out and use or store|