Pumpkins are a Healthy & Tasty Fall Treat
Fall means it is pumpkin season! There are many uses for pumpkin including soup, bread, pie, custard, pancakes, muffins, pumpkin seeds and more. Pumpkin also has some great health benefits.
- Very high in beta-carotene
- High in antioxidants
- High in Vitamin A, E and C
- One of the best sources of lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration and cataracts
- Nutrient dense food
- High in potassium, magnesium, iron and fiber
Below we are going to show you how to purée and store your own pumpkin that you purchase from your local farmer or have grown yourself in your garden! Why should you spend the time to purée your own when you could go to the store and buy a can of puréed pumpkin? Because canned pumpkin isn’t actually pumpkin at all…😱
Most canned pumpkin is actually squash! Usually from one or more types of winter squash, like butternut, hubbard, boston marrow, and golden delicious. They use squash in canned “pumpkin” because it has a slightly sweeter taste and richer color.
The word “pumpkin” can apply to two of the three varieties of winter squash. So even if your can says 100% “pumpkin” squash can be mixed in or used completely.
According the the USDA, “The canned product prepared from clean, sound, properly matured, golden-fleshed, firm-shelled, sweet varieties of either pumpkins and squashes by washing, stemming, cutting, steaming, and reducing to a pulp.” So they are pretty lenient on what goes into the can of pumpkin.
So the best way to know that you are eating 100% pumpkin is to make your own purée! It is best to choose pie pumpkins because they are less stringy, have less seeds, a higher sugar content and a lower water content which makes them ideal for making purée.
Making pumpkin purée is very simple and will last you all winter if you freeze it. Our favorite way to freeze pumpkin is to use Souper Cubes. You can freeze your pumpkin in perfect portions to defrost and use in recipes all winter long. Properly frozen pumpkin can last 9-14 months. Once your pumpkin has completely frozen into your Souper Cubes, pop them out and store in the freezer in a freezer gallon bag.
Homemade Pumpkin Purée
Ingredients
- 1 pumpkin pie not a regular pumpkin
Instructions
- Preheat oven to 400 degrees.
- Slice the pumpkin in half. Scrape out the the seeds. (Save these for making Thyme Roasted Pumpkin Seeds. Put them in a colander and rinse until all the strings are gone & then pat dry.)
- Place the halves of the pumpkin, skin side up, on a foil lined baking sheet.
- Roast until the pumpkin is very soft (45-60 mins).
- Cool until you can touch the pumpkin. Gently peel the the skin off of the pumpkin flesh.
- Then slice the skinned pumpkin into sections.
- Add the sections to a food proccesor or blender and Purée until very smooth!
- Use right away, refrigerate (will last for a few days) or freeze. Our favorite way to freeze is to use the 1 cup Souper Cubes. It makes it very easy to defrost and portion out for furture recipes.
Notes
Don’t waste your pumpkins seeds! They are also tasty and have some great health benefits.
- 1 oz. of roasted pumpkin seeds (about 140 seeds) contains 1 gram of fiber and 148 calories.
- Pumpkin seeds contain high amounts of chlorophyll, zinc, omega-3 fatty acids, and carotenoids.
- Pumpkin seeds contain mostly monounsaturated fat which does not raise blood cholesterol
While your roasted pumpkin is cooling from the above recipe rinse off your pumpkin seeds, then thoroughly dry them and roast for the perfect snack.
Rinse and remove the strings 
All clean! Then dry 
Roast 
Enjoy!
Thyme Roasted Pumpkin Seeds
Ingredients
- 1 cup raw shelled pumpkin seeds
fresh pumpkin seeds may be used, be sure to wash and dry them first
- 2 tsp olive oil
- ½-1 tsp thyme
- ¼ salt
- ¼ pepper
Instructions
- Preheat oven to 350 degrees.
- Toss all the ingredients together in a bowl.
- Spread foil or parchment paper on a baking sheet.
- Bake 20 to 25 minutes, until the seeds are toasted. Cool on pan before transferring to dish or container.
- Use pumpkin seeds as a snack, add to salads or casseroles, great for a muffin or bread topping.
Notes
- 1 oz. of roasted pumpkin seeds (about 140 seeds) contains 1 gram of fiber and 148 calories.
- Pumpkin seeds contain high amounts of chlorophyll, zinc, omega-3 fatty acids, and carotenoids.
- Pumpkin seeds contain mostly monounsaturated fat which does not raise blood cholesterol
- Thyme is a warming herb that supports the lungs, spleen, kidneys, bladder, and heart. Relieves lung congestion (expectorant properties), soothes digestion, and an antioxidant.
Here are some of our favorite recipes for using homemade pumpkin purée! 🎃
Spiced Pumpkin Pie
Ingredients
- 2 FGF eggs plus the yolk of a third egg
- 1/2 cup brown sugar
- 1/3 cup sugar
- 1/2 tsp salt
- 2 tsp cinnamon, ground
- 1 tsp ginger, ground
- 1/4 tsp nutmeg, ground
- 1/4 tsp cloves, ground
- 1/8 tsp cardamon, ground
- 1/8 tsp all spice, ground
- 3/4 tsp lemon zest
- 2 cups homemade pumpkin purée (2 souper cubes, defrosted) or 1-15oz can of pumpkin purée
- 1½ cups heavy cream
- 1 homemade pie crust chilled or frozen
Instructions
- Preheat your oven to 425°F.
- Beat the eggs in a large bowl. Mix in the brown sugar, white sugar, salt, spices—cinnamon, ground ginger, nutmeg, ground cloves, all spice, cardamom, and lemon zest.Mix in the pumpkin purée. Stir in the cream. Beat together until everything is well mixed.
- Pour the filling into an uncooked chilled or frozen pie shell. Bake at a high temperature of 425°F for 15 minutes.Then after 15 minutes, lower the temperature to 350°F. Bake for 45 to 55 minutes more. The pie is done when a knife tip inserted in the center comes out wet but relatively clean. The center should be just barely jiggly.(About half-way through the baking, you may want to put foil around the edges or use a pie protector to keep the crust from getting too browned.)
- Cool the pumpkin pie on a wire rack for 2 hours.
Notes
- The center of the pumpkin pie should “jiggle like Jello, not wiggle like a wave.” Meaning, when you nudge your pumpkin pie, the filling should be firmer around the edges, but still jiggle in the center.
- A toothpick inserted halfway between the outer edge and the center of the pie should come out mostly clean. (It doesn’t have to be bone dry right out of the oven—remember, the custard continues to cook as it cools.)
Pumpkin Bread
Ingredients
- 4 cups white flour
- 3 cups sucanat sugar
- 2 cups homemade pumpkin purée (2 souper cubes, defrosted) or 1 can (15oz) pumpkin
- 1 cup olive oil
- 1 cup water
- 4 FGF pasture raised eggs
- 2 tsp baking soda
- 1½ tsp salt
- 1 tsp baking powder
- 1 tsp nutmeg, ground
- 1 tsp cinnamon, ground
- 1 tsp cloves, ground
Instructions
- Preheat oven to 325°.
- Mix all the ingredients together and pour into two greased and floured loaf pans. Bake for 1 hour.
Notes
Pumpkin Fruit Roll-Ups
Ingredients
- 2 cups pumpkin puree (2 souper cubes, defrosted) Souper Cubes available at the Market on the Farm
- 4 cups applesauce, unsweetened or cinnamon available at the Market on the Farm
- 1-2 tbsp honey available at the Market on the Farm
- ½-1 tsp pumpkin pie spice or use cinnamon, nutmeg, ginger
Instructions
- In a large bowl, blend together the pumpkin and apple. (If using frozen pumpkin puree or applesauce, thaw and drain excess liquid using cheesecloth.)
- Add the honey and spices. Taste and adjust sweetness and pie spice to your preferences as all apples and pumpkins will vary in sweetness and flavor. Remember, the water will evaporate so the flavors will intensify. If it tastes sweet now, it will taste sweeter when dried.
- Pour mix onto a dehydrator sheet or parchment paper (not wax paper!) on your dehydrator tray. Use a rubber spatula to evenly spread mix from one corner to the other about 1/4 inch thick. Get it as smooth and even as possible. Place in dehydrator and dry at 135°F for 8-10 hours.
Notes
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To test for doneness, press the leather with flat fingers. If your hand leaves an indentation, it is not ready.
-
If the leather feels moist or sticky, it is not ready. It will be slightly tacky from the honey, but it should not feel wet at all.
-
If it pulls off the parchment paper easily, it is done. If parts stick, it is not done.
-
Look for color variations, wet spots may be much lighter or much darker in color.
Curried Pumpkin Coconut Soup
Ingredients
- 4 cups homemade pumpkin puree (4 souper cubes) or 2 cans pumpkin puree
- 2 onions diced
- 4-6 cloves garlic
- 3 tbsp fresh ginger grated
- 2 tbsp sesame oil
- 1 tbsp curry powder
- 1 tbsp cinnamon powder
- 1 tbsp tumeric powder
- 1 tsp coriander powder
- 1/2 tsp cumin
- 6 cups chicken bone broth or vegetable broth
- 1 can coconut milk
- 1 tbsp maple syrup available at the Market on the Farm
- salt & pepper to taste
Instructions
- Heat oil and saute onion, garlic, and ginger for 3-5 minutes in a large stock pot. Add the cinnamon, curry, tumeric, coriander, and cumin and cook for 1 to 2 minutes.
- Next, add in the the pumpkin puree (cubes or canned).
- Add your stock and bring to a gentle boil and then turn down to a simmer. Simmer for 30 minutes.
- Puree with hand immersion blender or in a blender.
- Next, stir in coconut milk, maple syrup, and heat on very low while they blend together.
- Add salt and pepper to taste. If it is too thick you can add additional broth or water to thin the soup.
Pumpkins (seasonally) and Souper Cubes (year round) are available at the Market on the Farm. Souper Cubes are also available through our Mail Order site. Order here! Happy Fall! 🍂
