Pumpkin loaded with nutrients

Photo by Mimi M. Maddock

Native Americans knew a good thing when they saw it, and Colonial settlers were quick to adopt a good idea as well. Pumpkins were supposedly part of the first Thanksgiving meal celebrated jointly by new and Native Americans.

This cucurbit, which is a relative of the yellow crookneck squash and the cucumber, probably originated in Central America. Seeds from related plants found in Mexico date back more than 7,000 years. Early settlers used pumpkins in a wide variety of recipes from stews and soups to desserts. They also used pumpkin blossoms, a practice still common with modern-day Hispanic cooks.

Some Southerners have a hard time imagining pumpkin as any food other than pie. But this versatile vegetable is delicious on its own. Smaller pumpkins, no bigger than 2-3 pounds, sometimes called pie pumpkins, are fantastic when served as a vegetable course.

Just brush the hollowed-out inside with melted butter and sugar or salt. Replace the lid and bake at 350F for 35 minutes. Give the inside another coating and bake another 10 to 15 minutes. Slice it into wedges and serve.

If you want to make pumpkin purée for a modern era pie or to use in recipes such as pumpkin bread, cut a washed and peeled 2 to 4-pound pumpkin into 2-inch chunks and cook in boiling water until tender. Clean off the seeds, and put the pumpkin pieces, flesh side down, into a baking pan with a bit of water. Bake the pumpkin pieces at 350F for 1 1/2 hours or until the flesh is tender. At this point you can mash the pulp and use it in a recipe or pack it into freezer containers and store it for later use. If you don't want to deal with preparing pumpkin purée from scratch, you can use canned pumpkin. It makes good pies or custard, and it's just as nutritious as the fresh.

Pumpkin is a good source of vitamin A in the form of beta--carotene. A half-cup serving has more beta-carotene than a standard supplement, plus a good amount of fiber, iron and other minerals, but just 40 calories. According to medical studies, foods rich in beta-carotene as part of a healthful eating plan may help lower the incidence of some cancers. Medical experts also say that this nutrient plays a role in good vision, healthy skin, a strong immune system, and development of bones and teeth. Who would have ever thought that the scary jack-o-lantern on your front porch had so many good qualities?

For more information on food safety or nutrition, contact the local Clemson University Extension Service or go to the Home and Garden Information Center at http://hgic.clemson.edu.