Pumpkins are a member of the gourd family, which includes cucumbers, honeydew melons, cantaloupe, watermelons and zucchini. Beta-carotene is responsible for giving pumpkins their bright, orange color. It is an important antioxidant that is converted to vitamin A in the body.

Did You Know?

• The name pumpkin originated from the Greek word "pepon," meaning large melon.
• Pumpkin flesh is high in fiber and the seeds are a good source of protein.
• Pumpkins can range in size from less than a pound to more than 1,000 pounds!
• 1 cup of cooked pumpkin flesh is less than 50 calories.
• Pumpkins are 90 percent water.
• Pumpkins are most often available from September to November.

Shopping, Preparing and Storing

• Select pumpkins that are free of blemishes, harvested with their stems intact and feel heavy for their size.
• Choose smaller pumpkins for a tender, sweeter and less-watery flesh.
• Pumpkins can be kept for up to a month in a cool, dry place.
• Leftover cooked pumpkin can be frozen for up to a year.

Cooking Tips

• Pumpkins can be baked, steamed or boiled and the seeds can be roasted as a snack.
• Pumpkin puree can be incorporated into many baked dishes, soups, curries, smoothies and dips.

Pumpkin Nutrition

Serving size: 1/2 cup cooked pumpkin

Calories: 25; Total Fat: 0 g; Saturated Fat: 0 g; Total Carbohydrates: 6 g; Protein: 1 g; Sodium: 1 mg

• Pumpkins are one of four types of squash and are part of the curcurbita pepo family.

• Pumpkins were used by the Indians and early colonists as a primary food in their diet.

• Most pumpkins weigh 9-18 pounds, although, some pumpkins can weigh over 75 pounds.

• Pumpkins grow in a range of colors: orange, green, white, red and gray.

• They are grown in all the continents except Antarctica.

• In 1981, Howard Dill grew a pumpkin weighing 500 pounds and patented his seeds and sold them around the world. Growing large pumpkins is a popular festivity and weights have been known to reach over 1,000 pounds.

• Fresh pumpkins can be boiled, grilled, baked, steamed or roasted and make great pies and soup.

• The seeds of the pumpkin can be salted and roasted for a nutritious snack.

• Did you know pumpkins are an excellent source of vitamin A? A ¾ cup contains 130% of your recommended daily value. Vitamin A is important for cell growth and development, for fighting off diseases and for good vision.

• Pumpkins are commonly carved into decorative lanterns called jacko-lanterns to celebrate Halloween.

Three different species in the Cucurbita genus are known as pumpkins (Cucurbita pepo, C. maxima, C. moschata). Pumpkins are typically planted in early summer and harvested in fall. Pumpkins can be stored for several months after harvesting due to their thick outer skin. There are countless different varieties of pumpkins grown in the United States ranging in size from 2 pounds to 100 pounds and in an array of colors including orange, yellow, green, and white. One of the most common pumpkin varieties used for cooking and baking is Sugar Pie (also known as pie pumpkins), which has thin skin and sweet fresh making it ideal for eating.

HOW TO PICK

Look at size. Choose pumpkins that feel solid and heavy for their size. Check for blemishes. Pick pumpkins that are unblemished, have consistent color and have the stems attached.

Feel for freshness. Press on the bottom of the pumpkin. If it is flexible or has several soft spots it may indicate that it is not as fresh.

HOW TO PREPARE

To cook a fresh pumpkin, first wash and dry the whole pumpkin. Remove the stem and slice the pumpkin in half using a sharp knife. Clean out the inside, removing the seeds and fibrous strings. Place the halves on a cookie sheet or tray and bake at 350º F for about 30-45 minutes depending on the size. Once cooled, peel ofi the skin using a knife and chop the pumpkin into cubes, or puree the fiesh in a blender or food processor. Use cooked pumpkin puree or cubes in pies, cakes, baked goods, soups, and stews.

HOW TO STORE

Pumpkins require cool and dry conditions for best storage. Optimal temperature is between 50-55º F and humidity of 50-70%. If stored properly, certain varieties of pumpkin can last up to two months.

Tip: Store cooked, cubed or pureed pumpkin for up to one week in the refrigerator.

Advice about freezing. Freezing pumpkin is a great option. To freeze, first roast pumpkin in the oven (as outlined on the other side of this handout) and place cooked cubes or pureed pumpkin into freezer bags. To freeze raw cubes, first peel the pumpkin skin and remove seeds and fibrous strings. Chop pumpkin into 1-inch cubes and store loosely in freezer bags. Frozen pumpkin can be stored for 9 months to 1 year.

FUN FACTS

• Pumpkins originated in Central America and are botanically a fruit.
• At the first Thanksgiving feast in 1621, the pilgrims did not serve pumpkin pie, rather, they served stewed pumpkin.
• Pumpkins are members of the Cucurbitaceae family, which includes squash, zucchini, watermelon, cucumbers and gourds.
• Over 50,000 acres of pumpkins were harvested in the United States in 2014, producing 1.3 billion pounds of pumpkins.
• China and India are the world's top pumpkin producers; U.S. is ranked fifth.
• Illinois is the top pumpkin producing state in the U.S. followed by California, Ohio and Pennsylvania.
• Pumpkin is an excellent source of beta-carotene, the precursor to vitamin A.
• 99% of pumpkins grown in the U.S. are sold for decoration.