October is in full swing, and that means pumpkin is everywhere! Don’t reserve pumpkin just for your baked goods and sweet treats, try these savory pumpkin recipes to get a taste of fall.

Pumpkin is low in calories. One-half cup of mashed pumpkin (without salt) has 24 calories, 0 grams (g) fat, 1 g protein, 6 g carbohydrate, 1 g fiber and 1 milligram sodium. Pumpkins are packed with nutrients, such as fiber and beta carotene. Our bodies use beta carotene to produce vitamin A. Pumpkins are also rich in potassium.

You can steam it, bake it, boil it, microwave it (if you put slits in it), and pressure cook it. Once cooked it can be mashed, pureed, cubed and stored in either the fridge or freezer in air tight containers. Mashed or pureed pumpkin (either fresh or canned) has many options for its use. Here are just a few: Muffins, biscuits, and quick breads with part whole wheat flour; soups, added to the sauce in mac and cheese; added to chili; make a smoothie; cheese balls; and add to hummus. Cubed and cooked pumpkin can be used with pasta, risotto, soups, salads, and casseroles.

Pumpkin Chili

(From Taste of Home)

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 1 medium sweet yellow pepper, chopped
• 3 garlic cloves, minced
• 2 cans (15 ounces each) black beans, rinsed and
  drained
• 1 can (15 ounces) solid-pack pumpkin
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 3 cups chicken broth
• 2-1/2 cups cubed cooked turkey
• 2 teaspoons dried parsley flakes
• 2 teaspoons chili powder
• 1-1/2 teaspoons ground cumin
• 1-1/2 teaspoons dried oregano
• 1/2 teaspoon salt

In a large skillet, heat oil over medium-high heat. Add onion and pepper; cook and stir until tender. Add garlic; cook 1 minute longer. Transfer to a 5-qt. slow cooker; stir in the next 10 ingredients. Cook, covered, on low 4-5 hours. If desired, cube avocado and thinly
slice green onions, and top when serving.

Yield: 10 servings

Quick and Easy Creamy Pumpkin Soup

(From NDSU Extension Service)

• 2 cups finely chopped onions
• 2 green onions, sliced thinly, tops included
• 1/2 cup finely chopped celery
• 1 green chili pepper, chopped
• 1/2 cup canola oil
• 3 (14.5-ounce) cans chicken broth, reduced sodium or
• 6 cups homemade chicken stock
• 1 (16-ounce) can solid pack pumpkin
• 1 bay leaf
• 1-1/2 teaspoons ground cumin
• 1 cup undiluted, evaporated skim milk
• Salt* and pepper to taste
• Parmesan cheese and fresh chopped parsley

In a 6-quart saucepan, sauté onions, green onions, celery and chili pepper in oil. Cook until onions begin to look translucent. Add broth, pumpkin, bay leaf,
and cumin. Bring to a boil. Reduce heat and simmer, uncovered for 20 minutes, stirring occasionally. Remove bay leaf. Add evaporated milk and cook over low heat 5 minutes. Do not boil. Taste and adjust seasoning, if necessary. Add 1/2 teaspoon salt and 1/2
teaspoon black pepper, if desired. Transfer hot soup to pumpkin tureen. Garnish with grated Parmesan cheese and chopped parsley. Serve hot.

*Canned chicken broth and canned pumpkin may contain added salt. Taste the finished soup before adding salt, as additional salt may not be needed.

This article was written by Teresa C. Hunsaker, USU Extension, Weber County, Family and Consumer Sciences Education

This month we’ll be sharing some of our favorite pumpkin recipes. Today we’re talking about pumpkin seeds— how to prepare them and different ways to use them. So as you get ready to carve pumpkins this year, don’t forget to save the seeds!

When you are carving that Halloween Jack-o’-lantern this year, here is one request I have for you, keep your seeds! Did you know that 1 oz of pumpkin seeds has around 5 grams of protein? Pumpkin seeds are an easy, cheap way to add a nutritious boost to your trail mix, baked goods and granola.

First and foremost, remove the pulp and seeds from the inside of your pumpkin. I like to put the seeds and pulp in a bowl of water while carving my pumpkin. This helps to pull away all the strings from the seeds. When you have only seeds left in your bowl, give them a good rinse. Move seeds to a new bowl and sprinkle with your favorite seasonings and oil. Make sure to mix well.  Next you will want to spread them evenly over a large baking tray. Bake at 350 F for 10 to 20 minutes or until lightly brown. Make sure to check and stir the seeds frequently to avoid burning. Cool pumpkin seeds and then store them in an air-tight container.

When choosing a seasoning for your pumpkin seeds, think about what you plan to do with them. The outer part of the pumpkin seed can be removed (hulled) after they have been roasted. The inner part of the pumpkin seed is a green color and is a great addition to breads and muffins.

Check out these five ways to use pumpkin seeds below:

Traditional Roast

When using this method, try different spices to give your seeds some flair. Here are some combinations:

• Cinnamon Toast Pumpkin Seeds: 1 tsp cinnamon, ¼ tsp salt, 2 Tbsp sugar, 3 Tbsp melted butter or olive oil
• Chili Pumpkin Seeds: 1 Tbsp chili powder, 1 Tbsp tamari sauce, 2 tsp garlic powder, salt to taste, 1 Tbsp olive oil
• Spicy Pumpkin Seeds: ½ tsp paprika, ¼ tsp cayenne pepper, 1 Tbsp red pepper flakes, 2 Tbsp melted butter or olive oil
• Ginger Zest Pumpkin Seeds: 2 Tbsp ground ginger, 2 Tbsp sugar, ½ tsp orange zest, 2 Tbsp melted butter or oil
• Parmesan Pumpkin Seeds: ¼ c Parmesan cheese, 1 tsp ground black pepper, 2 Tbsp melted butter or oil.

Pumpkin Seed Pesto

This one was new to me, but has quickly turned into a favorite. Making a traditional pesto with pine nuts can be pricy, but not when you are using your pumpkin seeds! For this it is important to have hulled (green) pumpkin seeds.

Ingredients- 2 c. hulled pumpkin seeds, 4 Tbsp extra-virgin olive oil, ¼ tsp sea salt, 2 Tbsp lemon juice, 3 cloves of garlic, 1 c. fresh cilantro, and ¼ c. water. Combine all ingredients in a food processor. Cover and chill until ready to use.

More Ideas

• Add them to trail mix or granola. Do your granola or trail mix recipes call for nuts? Reduce the portion of nuts and add pumpkin seeds for the remaining portion.
• Add them to baked goods or use in brittle. Instead of making a nut brittle this year, sub in hulled pumpkin seeds to make a new fall favorite.
• Garnish soups, salads and desserts. Add a little extra crunch to any meal by topping your dish off with pumpkin seeds!

This article was written by Jaqueline Neid-Avila, Utah State University Extension nutrition faculty for Davis County. Comments or questions may be sent to jaqueline.neid-avila@usu.edu or call 801-451-3404.

This month we’ll be sharing some of our favorite pumpkin recipes. Today we have pumpkin zucchini bread. This delicious quick bread will fill your home with a wonderful aroma, and is a great way to sneak in a few extra servings of vegetables.

Ingredients

• 3 eggs, lightly beaten
• 1 1/2 cups sugar
• 1 cup canned pumpkin
• 1/2 cup butter, melted
• 1/2 cup plain Greek yogurt
• 1 tablespoon vanilla extract
• 1 cup whole wheat flour
• 2 cups all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1 1/2 teaspoons pumpkin pie spice
• 1 cup shredded zucchini
• 1 cup chopped walnuts (optional)
• 1 cup semisweet chocolate chips (optional)

Directions

In a large bowl, whisk together eggs and sugar. Add pumpkin, butter, yogurt and vanilla. Combine dry ingredients in a separate bowl; gradually add to pumpkin mixture and stir until just combined (batter will be lumpy). Stir in zucchini, nuts and chocolate chips. Pour into two greased and floured 9-in. x 5-in. loaf pans. Bake at 350° for 45-50 minutes or until breads test done. Cool in pans 10 minutes. Remove to a wire rack.

Recipe adapted from Taste of Home.

Not sure how to cook a pumpkin? Now you can learn how!

Yummy Pumpkins

It’s no secret around my house…when the summer air turns crisp and autumn leaves are falling I crave dinner in a pumpkin!

It must trigger memories of my childhood, Cinderella- watching days. I can still see her garden pumpkin turn into a beautiful golden carriage with the flip of the fairy godmother’s wand. So I got to thinking, without a fairy godmother of your own, cutting into that golden orb for the first time may seem a little daunting! Here are my tips and tricks for selecting, preparing and cooking pumpkin.

-Eating: Due to their tough outer skin, pumpkins are cooked and only the inside flesh is eaten. Pumpkins are most commonly used to make bread, cookies, pies, pumpkin butter, custard, and soup.

– Selecting: Select pumpkins that are firm and heavy for their size. Round pumpkins tend to be lighter and less meaty than oblong pumpkins.

– Cleaning and Preparing: Clean the pumpkin when you are ready to use it. Rinse with cold running water. If the pumpkin has been waxed, scrub it well.

– Storing: Store pumpkins in a cool, dark place. They have a 2 to 3 month average storage time.

– Cooking:
To make pumpkin puree, cut a medium (about 6 pound) fresh pumpkin into 5-inch square pieces.

Remove the seeds and fibrous strings.

Arrange the pieces in a single layer, skin side up, in a large, shallow baking pan.

Cover with foil. Bake at 375o F for 1 to 1- 1/2 hours or until tender.

Scoop the pulp from the rind. Place part of the pulp in a blender container or food processor bowl.

Cover and blend or process until smooth.

Transfer the pumpkin into a strainer lined with cheesecloth or overlapping, large coffee filters.

Set over a large bowl and press out any liquid.

Cover the surface of the puree with plastic wrap and let it drain, chill overnight.

If you have a favorite pumpkin recipe or tip, please share it in the comments!

This article was written by Amanda Christensen, Extension Assistant Professor for Utah State University