FIT BITS
BY LISA MARIE CONKLIN
It’s pumpkin season Ideas on making the most of October’s favorite squash
W
e can thank the Irish for introducing us to pumpkin carving. Actually, the Irish used potatoes and turnips but once they came across the pond they discovered our native pumpkins were better for carving. The pumpkin is so versatile and economical. Read on to see just how many uses there are for this Halloween favorite.
From the porch to the pantry Jack-O-Lanterns are perfect for carving but not for eating. Pumpkins labeled “sugar” or “sweet,” such as Cinderella, Sugar Pie and Red Kuri, have a sweeter flesh and are perfect for pies, pancakes, muffins and even martinis! These varieties aren’t as easy to carve but they make for beautiful fall table scapes or front porch decor. After their decorative duties are finished you can use them for a variety of tasty and healthy fall treats. One cup of cooked, non-salted pumpkin is just 49 calories. It boasts 3 grams of fiber and a hearty source of Vitamin A, E and C plus B6, potassium, manganese, riboflavin and disease fighting antioxidants. With a basic puree you have endless possibilities. Simply scoop out the seeds and place the pumpkin cut-side down in a baking dish with a cup of water or in a covered container and bake for 45-90 minutes at 350 degrees (depending on pumpkin size) until tender. Once it is cooled, scoop out the flesh and puree in a food processor. You can even freeze portions you’re not using right away. Pumpkin seeds (pepitas) pack a whopping 9 grams of protein per ounce, plus loads of iron, manganese, zinc,magnesium and vitamin K so you get a lot of good stuff for the 146 calories per ounce. Bake these tasty treats by rinsing them first in a strainer. It’s best to do this before the pulp dries on. Soak them overnight in salt water and then place in a single layer to dry. Lightly coat with extra virgin olive oil and your choice of spices and salt. Place on a non-stick baking sheet and bake at 325 degrees for about 20 minutes. (Start checking after just 10 minutes. You don’t want burned seeds after all that prep time!) If you don’t like seeds then toss them out for the birds. They’ll be singing happy tunes for you.
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Jack of all trades You’ve probably seen or attempted to carve out those elaborate designs on your pumpkin but once Halloween night is over the artistic, lonely pumpkin sits on the porch until someone finally decides to toss it. While traditional Jack-O-Lanterns aren’t tasty for humans, deer, squirrels, raccoons and other critters love them. If you’re not in a woodsy area you can still use Jack-O-Lanterns as pots to hold your fall mums and create a colorful outdoor display. Once the pumpkin starts to soften and decay, just place the whole pumpkin into its permanent place in your yard or garden. The pumpkin will compost and provide fertilizer for the new mums. Those adorable mini jacks can create a cozy and warm feeling on chilly fall night. Just carve out a hole in the top of the mini and hollow out a space for a tea or votive candle and place several mini pumpkins on coffee tables, mantles or your dining room table. Pumpkins that are used for display only and not carved can usually survive til Christmas. Paint the pumpkins white and create a snowman by stacking using bamboo skewers.
Weekend pancakes: Who doesn’t like a hearty breakfast of pancakes before raking the leaves? Add some pumpkin puree to your pancake mix. Add 1/2 - 1 cup puree and some cinnamon and nutmeg or even pumpkin pie spice to your favorite pancake recipe. The puree will turn ordinary pancakes into something special. Pumpkin shake: Combine two scoops of low-fat vanilla ice cream or frozen yogurt and a half-cup low-fat milk to three tablespoons of puree. Add a dash of cinnamon or pumpkin pie spice to enhance the flavor and blend. Pumpkin martini: While the kids enjoy their shake, create your own grownup cocktail. Fill a shaker with ice, and add a tablespoon of pumpkin puree and two ounces of a flavored vodka like vanilla, cinnamon or ginger. Add a splash of lime juice and a tiny squeeze of honey. Shake and strain into a glass over ice. Get outdoors and enjoy the crisp air and beautiful fall foliage. Before you know it, the other “Jack” will be around the corner. ... Jack Frost!
