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"My journey of showing people
how to eat better (and enjoy it) has helped me to understand that spotlighting what drives others to produce great products… sharing their insights and talents… is a gift to self." ~ Laura Pensiero |
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August 2024 "Easy, Relaxed Cooking During Those Lazy-Hazy-Crazy Days of Summer" May 2024 "Spring: A Time for Optimism, Fresh Flavors, and a Healthy Reset" March 2024 "The Mediterranean Diet" December 2023 "Boxing Day" October 2023 "Trust Your Gut" |
The Multifaceted Pumpkin:
Celebrating Tradition, Nutrition, and Delicious Recipes Beyond Pie
October 2024
Find Laura's recipes at the end of this article.
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The pumpkin — the fall season’s icon — suffers from an identity crisis. While it’s commonly treated as a vegetable, it’s technically a fruit. What’s more, despite its extraordinary versatility, it’s often relegated to being just a pie filling or a festive, decorative object. As pumpkins beautifully signal the arrival of autumn, many of us overlook their vast culinary potential — not just the symbolic "seasoning" they bring to a multitude of beverages — but also as a flavor and fat-reducing addition to baked goods and the star of untold savory dishes that can enhance your fall and winter cooking.
Cooking with Pumpkins
Native to Mexico, pumpkins became a New World discovery when Native Americans introduced them to pilgrims. These natives pounded the pumpkins flat and dried them, creating mats, a valuable trading commodity and a non-perishable source of sustenance, roasting long strips of the dried pumpkin over an open fire. The seeds were preserved and were used for food as well as medicine. They gifted these fruits to colonists, who used them in stews, sweets, and even ale, a tradition that continues today. Pumpkins eventually made their way to Europe in the 16th century, brought back by explorers and traders, where they quickly gained popularity and became integrated into various cuisines and traditions across the continent. |
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Pumpkins are perfect for roasting: Caramelizing their natural sugars and evaporating moisture deepens their flavor. Consider adding pumpkins to your roasted vegetable medleys. Stirring purées (canned or from scratch) into risottos, polenta, quick breads, muffins, and cookies adds flavor and moisture. Pumpkin puree also makes a delicious filling for pastas like tortellini and ravioli. They come in a variety of types, sizes, shapes and colors (orange, red, white, and even blue), and the smaller varieties are typically sweeter and less mealy.
While the hard skin can be intimidating, peeling isn’t necessary. There are methods to avoid the hassle of peeling safely. My favorite technique for both flavor and ease: roasting. I use this method with almost every large, hard pumpkin or harvest squash that comes my way.
While the hard skin can be intimidating, peeling isn’t necessary. There are methods to avoid the hassle of peeling safely. My favorite technique for both flavor and ease: roasting. I use this method with almost every large, hard pumpkin or harvest squash that comes my way.
Here’s How to Roast a Pumpkin
(or a large harvest squash*)
(or a large harvest squash*)
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Start by preheating your oven to 400°F and setting a rack in the lowest position. Take a sharp paring knife and cut several small slits all over the surface of a medium (5 pound) pumpkin (sugar pumpkin is great for cooking).* This helps steam escape during roasting. Place the whole pumpkin on a parchment or foil-lined baking sheet or in a large baking dish. Roast it uncovered at 400°F for 1 hour and 15 minutes. Remove the pumpkin from the oven and let it cool slightly. Once it's cool enough to handle, break open the pumpkin and scoop out the seeds. Use a large spoon to scoop out the pulp or flesh from the skin. If the pumpkin is still too firm to scoop easily, or if you prefer to cut it into chunks, simply cut into manageable sections. Use a paring knife to remove the outer skin, then cut the flesh into chunks that suit your recipe. The roasted pumpkin can now be used in all sorts of dishes. For soups, baked goods, risottos and more, simply puree the roasted flesh in a food processor or with some flavorful broth until smooth. Store any leftovers in an airtight container in the fridge for up to 4 days or freeze it for up to 3 months.
*Note: You can use this method to roast a variety of hard winter squashes. It will work with kabocha, Hubbard, acorn, butternut, buttercup, spaghetti, etc. For smaller squashes, the cooking time will be less. Sugar pumpkin is a term used to describe various cultivars of winter squash known for their sweet flavor and firm, smooth, dense flesh, which makes them ideal for making pies, cookies and breads. Sugar pumpkins can be roasted, baked, sautéed, and simmered, and in some cases eaten raw. An alternative: You can carefully cut the pumpkin into large chunks, then cook it in lightly salted boiling water until tender (about 30-40 minutes). Slip off the skins and puree the pulp. For convenience, 100% pure canned pumpkin puree is an easy and healthy option, but fresh roasted pumpkin always has the best flavor. |
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The Pumpkin is a Superfood!
Pumpkins have it all. They’re festive, multifaceted and healthy. Their vibrant color comes from high levels of beta-carotene, which the body converts into vitamin A. Just half a cup of canned pumpkin purée provides 540% of the daily value (DV) for vitamin A, along with significant amounts of vitamins K and C, fiber, and trace minerals. Pumpkins are also an excellent source of both soluble and insoluble fiber, both of which are crucial for gut health. Soluble fiber acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy microbiome. Insoluble fiber adds bulk to stool, aiding digestion and preventing constipation. This fiber combination can help regulate blood sugar levels, lower cholesterol, and potentially reduce the risk of colon cancer. Almost the entire pumpkin plant is edible, except for the stem and stringy mesh inside. Pumpkin flowers can be prepared like zucchini blossoms — stuffed, sautéed, or battered and fried — offering both flavor and nutrition. Rich in antioxidants, pumpkin seeds protect cells from damage and reduce inflammation. They're versatile too: Season and roast them for snacks, toss them in salads, or use as toppings for pies and custards. Growing, Harvesting and Storing Pumpkins are relatively easy to grow, making them a rewarding choice for any gardener. As autumn approaches, pumpkin picking becomes a cherished tradition — whether you’re harvesting your own or selecting one at a local farm. Look for pumpkins with a healthy green stem and a dull finish; a shiny exterior often indicates they were picked too early. Smaller varieties tend to be more tender and flavorful. To extend your pumpkin's shelf life well beyond Halloween, proper storage is essential. While a root cellar is ideal for keeping pumpkins fresh through winter — let’s be honest — few of us have one. If a root cellar isn't in your home, a cool, dry pantry or basement can work just as well for up to a month. For added longevity, soak your pumpkins in a large tub filled with 10 parts water and 1 part vinegar for 20-30 minutes, then let them air-dry. This technique helps prevent mold and decay and works wonders for harvest squash and decorative gourds, too. |
A Spooky (or not) Autumn Tradition
The Jack O'Lantern, an Irish tradition, originated with a hollowed turnip. The legend centers on Stingy Jack, who, after tricking the devil, was condemned to roam the Earth eternally, lighting his way with a carved turnip containing a burning coal. On Hallow's Eve, the night before All Saints Day, the Irish carried hollowed-out root vegetables to ward off evil spirits, believing these lanterns would protect them and guide spirits away from their homes. In 19th century America, Irish immigrants discovered pumpkins were more abundant and easier to carve than turnips. This shift birthed a new tradition, with pumpkins becoming the preferred medium for Jack O'Lanterns. Their bright color and larger size allowed for more intricate designs. Today, the Jack O'Lantern symbolizes Halloween and autumn in the United States (as well as in Ireland, England and Scotland) connecting Irish heritage with harvest celebrations. Pumpkin carving has evolved into a family activity, inspiring community festivals and contests. |
So, if you find yourself with a pumpkin that’s still looking good after Halloween, you can keep the festive spirit alive a little longer, even through Thanksgiving.
This season, step out of the ordinary and discover the versatility of pumpkins in your cooking. Go beyond pie and explore recipes that allow pumpkin to reveal its hidden qualities.
Below Find Three of Laura's Favorite Pumpkin Recipes:
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PUMPKIN & SAGE RISOTTO
Risotto is already a wonderfully creamy dish, and the addition of pumpkin puree enhances its luscious texture while introducing a delightful touch of sweetness and seasonal flavor. The rich, velvety base serves as the perfect canvas for customization — toss in small to medium peeled and deveined shrimp during the last few minutes of cooking (timing depends on size and whether they are fresh or frozen), or boost the heartiness with shredded cooked chicken or ground beef. For a delightful twist and an extra layer of umami, sautéed mushrooms can be added to keep the dish fully vegetarian while celebrating the flavors of fall.
Video Credit: Laura Pensiero
Ingredients (Makes 4 servings):
1 small onion, minced 2 tablespoons extra-virgin olive oil 1 ½ cups Arborio, Carnaroli, or Vialone Nano rice 14 cup dry white wine (optional) ½ cup fresh pumpkin puree (see instructions) or good quality canned with “pumpkin” as only ingredient ½ cup diced cooked pumpkin (optional) – increase puree above to ¾ cup if not using 1/3 cup grated Grana Padano or Parmesan 4 to 5 fresh sage leaves, chopped 6 cups hot unsalted chicken or vegetable broth (you may not need it all) ½ teaspoon salt 1 ounce butter 1/3 cup grated Parmesan cheese 2 tablespoons chopped fresh Italian parsley Directions: In a medium high-sided saucepan, heat the olive oil over medium heat. Add the onions and cook until softened but not browned, about 2-3 minutes. Stir in the rice and cook, stirring to evenly "toast," for 1-2 minutes. Add the white wine (if using) and cook for about 30 seconds, then add about 2 cups of the broth and bring to a boil. Adjust the heat to maintain a low boil, and cook, stirring often, until the rice has absorbed most of the liquid. Season with salt and stir in another cup of broth. Continue this process, adding 1/2 cup of broth at a time and stirring frequently, until the rice is almost cooked. The cooking time for risotto, once boiling, is generally 17 minutes, but this can fluctuate by a minute or two depending on the rice. The risotto is ready when the rice is al dente (when it still has a bit of chew but is not raw/starchy) and the dish has the consistency of thick porridge. Remove the pan from the heat and stir in the butter, followed by the Parmesan cheese. Stir the rice vigorously to bring out its full creaminess. Next, incorporate the parsley and adjust the seasoning with salt if necessary. |
THAI PUMPKIN SOUP
This vegan soup can be made with just about any autumn harvest squash. I like kabocha for its moderate sweetness and less watery pulp. The drier texture of kabocha also makes it perfect for incorporating into fresh pasta like gnocchi. It's also a great addition to salads after being roasted, as it won't get soggy and water down your dressing.
Photo Credit: Laura Pensiero
Ingredients: (Makes 2 ½ quarts – 8 to 10 servings)
2 tablespoons peanut or coconut oil 2 teaspoons sesame oil 1 medium yellow onion diced 2 celery stalks, chopped 3 cloves garlic minced 2 inch piece ginger, grated or minced, or 1 ½ tablespoons ginger paste 1 tablespoon lemongrass if using fresh, dice only the light inner leaves, or use tube of lemongrass paste 2 tablespoons red curry paste 1 tablespoon curry 1 teaspoon garam masala 4-5 cups cooked pumpkin puree (see "Roast a Pumpkin" in this article); you can substitute canned, but make sure it is single ingredient: pumpkin 6 cups vegetable or chicken stock 1 13.6 oz. can coconut milk Directions: Heat the peanut and sesame oil in a large heavy bottom pot or Dutch oven over medium heat. Add the onions, celery, and garlic. Cook, stirring often, until onions have softened, 5 to 8 minutes. Add the ginger, lemongrass and red curry paste, and garam masala and cook for an additional 2 to 3 minutes, then add the mashed pumpkin and stock. Simmer for 20 to 25 minutes, stirring here and there. Add the coconut milk. Using a stick blender or transferring, in batches if necessary to a blender, puree the soup until smooth and silky. Season with salt and ground black pepper. Add 1 cup coconut milk to soup and purée until smooth. Choices for Garnishes/Serving: Drizzle remaining coconut milk into soup bowls when serving and swirl with a spoon. Top with crispy, seasoned pepitas or herbs (i.e. fresh, chopped cilantro). 
Click Image for "Sweet & Spicy Pepitas" Recipe
Photo Credit: Laura Pensiero |
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Laura Pensiero is Sanctuary's nutrition columnist and the founder, chef/owner and creative force behind Gigi Hudson Valley (Gigi Trattoria and Gigi Catering). She is the author of Hudson Valley Mediterranean and co-author of The Strang Cancer Prevention Center Cookbook. Find out more about Laura by reading her interview with Sanctuary HERE.
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