For millions of American families, Halloween traditions include greeting costumed trick-or-treaters, festooning porches with cobwebs and ghosts, and using pumpkins to decorate entryways and create grinning jack-o’-lanterns. According to the United States Department of Agriculture, of the 1.2 billion pounds of pumpkins farmers harvest annually, 80% are purchased around Halloween.
But after the holiday, many wonder what to do with the uncarved, unspoiled pumpkins sitting on their stoops. My recommendation? Eat them!
Pumpkins are highly nutritious fruits with many health benefits. They are rich in vitamins, minerals, and dietary fiber. Just one cup of cooked pumpkin contains 245% of the recommended dietary allowance (RDA) for Vitamin A, 13% for Vitamin C, and 10% for potassium. A handful of roasted pumpkin seeds are loaded with protein, minerals, and heart-healthy omega-3 fatty acids.
Like carrots and sweet potatoes, pumpkins’ bright orange color comes from beta-carotene, a powerful antioxidant that supports immune health and protects against precancerous cell damage. The body converts beta-carotene to vitamin A, which is not only essential to the immune response but also needed for normal night vision, healthy skin, and strong bones.
Studies have shown that eating pumpkin can also reduce inflammation, easing the itch and irritation of eczema and chronic dermatitis. The vitamin C found in pumpkins can prevent viral and bacterial infections by increasing white blood cell production; the potassium helps regulate blood pressure; and the fiber content maintains regular bowel movements.
Additionally, researchers have found that magnesium in pumpkin seed oil can regulate insulin levels in diabetics; its antioxidant properties may even prevent prostate cancer.
To prepare an uncarved pumpkin for eating, first make sure it is free from mold or signs of spoilage. Wash the outer surface with soap and water, then cut the pumpkin in half. Scoop out the seeds and set them aside to roast later. Cook the halves face down on parchment paper in a 375 degree oven for about 1 1/2 hours. Alternatively, you can cut the pumpkin into chunks and boil them until soft (20 to 30 minutes). Mash the cooked pumpkin and refrigerate or freeze. (If you prefer to eat canned pumpkin purée, make sure you purchase 100 percent pure pumpkin — no added sugar or spices.)
Many traditional pumpkin recipes are full of fat and sugar, which can undo the nutritional benefits. Try some healthy recipes instead, such as breakfast cookies, pumpkin ricotta stuffed shells, pumpkin chili, or pumpkin hummus. You can also eat it plain — drizzled with olive oil, and seasoned with a little salt and pepper — like any other squash.
Dr. Mary Jenkins, a contributor to the Herald and member of its board of directors, retired after nearly 40 years as a family practice physician in New York state.