Farmers' Market Fresh Item
Week 26: Pumpkins
Welcome to our weekly feature that profiles one ingredient available at local farmers markets. Each week we will showcase a new vegetable or fruit, share some information about it and suggest some recipes you can prepare with it. All through October, you can come back each week to view a new ingredient and review the information for those previously featured.
All About It:
From baking pies to carving Jack-o-lanterns for Halloween, pumpkins are the iconic fall vegetable.
Pumpkins can be baked, roasted, steamed, boiled or made into your favorite sweet treats. Pumpkins are low in calories but high in healthy fibers, Vitamin A and potassium.
Usually smaller with a sweeter flesh, pumpkins for cooking will work better for your favorite recipes. One pound of raw, untrimmed pumpkin will yield around one cup of finished pumpkin puree.
If you plan to store your pumpkin, pick pumpkins that feel heavy for their size, ensuring a good amount of flesh inside. A fatter pumpkin will sweeten over a few months of storage.
Pumpkin flesh freezes well and will keep frozen for up to a year. Cut up your pumpkin, bake it, mash the flesh and freeze it in plastic bags. You can enjoy your favorite pumpkin recipe year round.
We hope that you enjoyed our weekly Farmers Market Fresh Items this season. Even though the farmers markets will soon be closing for the year, we will continue to add healthy recipes for you to savor. And come back to review our main Farmers Market Fresh Item page to review information about any of the fruits or vegetables we have featured.
Pumpkin Pie (No Crust)
Chia Pumpkin Pancakes
MFMA: Find a Farmers' Market Near You
University of Minnesota Extension: Growing Pumpkins and Winter Squash in Minnesota Home Gardens