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Published on March 10, 2016

Pumpkin

March 10, 2016

Pumpkin

Farm Market/Growing Season:
Autumn

Buying Tips:
Find a pumpkin that is rich in orange color and is free of any green. Smaller pumpkins are better for cooking.

Storage:
Store in a cool, dry, dark place with good ventilation. They should keep for up to a month or more.

Preparation:
Take extra caution when preparing pumpkin due to the large knife required to cut through this vegetable. Thoroughly rinse off the outside and use a large serrated knife and cut it in half. Use a scoop to remove the seeds (an ice cream scoop works great). Place the pumpkin halves in an ovenproof container and add 3 cups of water to help prevent it from drying. Bake for 45 minutes at 350°F, or until it is fork tender.

Key Nutrients:
Pumpkin is full of Vitamin A as well as the anti-oxidant beta-carotene.

Complementary Flavors:
Allspice, apple, bay leaf, white or cannellini beans, chilies, cinnamon, cloves, coconut, garlic, ginger, maple syrup, nutmeg, onions and orange.


Pumpkin Seeds

Ingredients

  • 1 Tbsp Olive oil
  • 2 cups pumpkin seeds
  • 1/2 tsp sea salt

Directions

  1. Separate seeds from pumpkin pulp; do not wash. 
  2. For every 2 cups of seeds use 1 Tbsp olive oil and 1/2 tsp sea salt. 
  3. Combine and spread out on a cookie sheet. 
  4. Bake at 250° for approximately 1-1/4 hours until seeds are dry.

Pumpkin Granola Bars

Ingredients

  • 3-1/2 cups rolled oats
  • 3/4 cup roughly chopped walnuts
  • 3 large ripe bananas, mashed
  • 2/3 cup pumpkin puree
  • 3/4 cup dried currants 
  • 1 tsp pumpkin pie spice
  • 2 Tbsps flax meal
  • 1/8 tsp sea salt

Directions

  1. Preheat oven to 350°. 
  2. Line a 9 x 13 pan with parchment.
  3. Spread oats and nuts on baking sheet and bake about 10 minutes until fragrant and toasty.
  4. In medium bowl, mash bananas with fork and stir in pumpkin puree, until well combined.
  5. In large bowl, transfer oats and nuts and mix in dried fruit, spice, flax meal and salt. Stir to combine.
  6. Stir the banana mixture into the dry mixture, mixing until well combined.
  7. Pour into prepared baking dish; press mixture evenly into the pan.
  8. Bake 30 minutes until golden brown and the sides start to pull from the pan.
  9. Cool completely before cutting into bars.

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