All About Pumpkin – How to Cook It and How to Store It
Why Pumpkin Is a Fall Star
Pumpkin is more than Thanksgiving pies or Halloween decor. It’s packed with vitamin A (beta-carotene), lutein, B, C, E vitamins, potassium, zinc, and antioxidants—all with very few calories and 94% water. Even the seeds are a nutritious snack.
Choosing Your Pumpkin
- Pie pumpkin – elongated, thin-skinned, sweet, ideal for pies and purees
- Field pumpkin – classic flattened shape, versatile for sweet or savory dishes
- Acorn pumpkin – green-orange rind, dense flesh, great for roasting
Look for no blemishes, a firm stem, and a hollow “thud” when tapped.
Cooking Methods & Times
- Roasting: 175 °C for ~60 min (halved or cubed)
- Boiling: 20–30 min for medium cubes
- Grilling: 2–3 cm slices, 3–5 min per side at medium-high heat
- Seeds: 135 °C for 10–15 min until lightly golden
Savory Pumpkin Dishes
Roasted Pumpkin with Red Onion & Feta
Cube pumpkin & onion, toss in olive oil, salt, pepper, chili flakes, pumpkin/pine seeds; roast at 200 °C for 25 min; finish with feta, parsley, fresh chili.
Pumpkin Risotto
Stir in pumpkin purée into classic risotto with butter & Parmesan.
Chicken & Pumpkin Bake
Marinate chicken in lemon, oregano, olive oil; roast pumpkin & veg at 200 °C for 20 min; sear chicken, combine with pumpkin & tomato sauce, top with mozzarella, bake 10 min more.
Sweet Pumpkin Delights
Pumpkin Muffins or Loaf
Blend pumpkin purée with flour, eggs, sugar, milk/oil, baking powder, spices; bake 15–20 min at 180 °C; add nuts or seeds if desired.
Pumpkin Cheesecake
Graham-cracker crust; filling of cream cheese, pumpkin purée, sugar, eggs, spices; bake & chill; top with caramel or whipped cream.
Pumpkin Drinks & Remedies
- Pumpkin Spice Latte: Espresso + spiced pumpkin-milk syrup, whipped cream & cinnamon.
- Digestive Tonic: Blend raw pumpkin + flax seeds + honey, 2–3 Tbsp on empty stomach.
- Sleep Aid: Evening pumpkin juice with honey.
- Urinary & Respiratory Support: Infuse cooked pumpkin + seeds overnight; drink daily.
How to Store Pumpkin
- Cooked cubes/purée: Airtight glass container, fridge – up to 7 days.
- Freeze: Ice-cube trays or larger portions – up to 5 months.
- Whole: Cool, dark place; avoid freezing or direct sun.