Pumpkins a culinary cornucopia

Versatile squash is loaded with nutrients, flavor

It's that time of year — we're lighting candles that remind of us of sweater weather and loading up on pumpkin spice lattes.

Given that pumpkin is one of the most popular fall flavors, let's talk about some of its benefits.

Pumpkins are a type of winter squash and among the most well-known edible plants. While the nutrition profile is like a vegetable, pumpkins are scientifically classified as fruits due to their seeds. One cup of cooked pumpkin contains 49 calories, 12 grams of carbohydrates, 3 grams of fiber and 0.2 grams of fat. Since pumpkin is lower in calories, fat and made up mostly of water, many people working toward weight loss add this flavorful, nutrient-dense food to their plates.

In addition to being used to celebrate Halloween, many cultures celebrate pumpkins as a robust source of nutrients with medicinal properties. Pumpkins are packed with an array of nutrients, and almost every part of a pumpkin is edible, including its seeds. Some documented health benefits include the stabilizing blood sugar and lowering blood pressure, serving as an antioxidant, decreasing inflammation and fighting chronic disease.

The most significant nutritional components of a pumpkin are its seeds and fruit. The seeds are high in protective essential fatty acids and amino acids, and can be roasted for a snack or added as a crunchy topping to a salad. The fruit can be used in several different ways, depending on its maturity. Unripe, it can be cooked as a vegetable; ripe, it can be used to make sweets and beverages.

Pumpkin fruit is an excellent source of vitamins and minerals, ranging from potassium, sodium, magnesium, zinc, vitamin E, vitamin B6, iron, selenium and the precursor to vitamin A, beta-carotene. Betacarotene can boost immunity and protect against sun damage and conditions that may negatively affect eye health.

Speaking of eye health, pumpkins also contain two additional phytonutrients, lutein and zeaxanthin, which have been linked to a lowered risk of developing cataracts and agerelated macular degeneration.

The nutrient density of pumpkin leads to versatility in the kitchen. Pumpkin can be used in a range of dishes and with many different flavor pairings that will spice up recipes. The soft sweetness of a pumpkin makes it a fan favorite in custard, pies and pancakes. It works equally as well in savory dishes such as soups and pastas.

Here are some ideas for flavors to pair with pumpkin:

• Sprinkle a spice blend of cinnamon, cloves, nutmeg and ginger on roasted pumpkin.

• Season chopped pumpkin with fresh or dried herbs and throw it on the grill.

• Add brown sugar, molasses and walnuts to pumpkin pancakes.

• Use onion and garlic in a pumpkin squash ravioli, soup or chili.

• Puree pumpkin to use as a baking ingredient instead of eggs or oil.

• Combine canned pumpkin with coconut milk and spice for a curry base.

Roasting is one of the easiest ways to cook pumpkin and bring out the toasty flavor.

To start, cut the pumpkin in half and scoop out any seeds or stringy parts with a spoon. You can either slice the pumpkin halves into wedges, or place the pumpkin with the cut side facing down on a foiled baking sheet.

Sprinkle the seeds on the remaining parts of the baking sheet and roast the seeds and fruit in the oven at 350 degrees for about one hour, or until the flesh of the fruit is softer and tender.

Once the pumpkin is finished roasting, enjoy the finished product or take it a step further by removing the fruit and blending it to create a texture similar to applesauce. The process will leave you with a pumpkin puree that can be used in baking, as a filling or in a soup when blended to a liquid consistency.

If you're looking for something less labor intensive, you can purchase precut or canned pumpkin at the grocery store — most pumpkin sold is canned.

When shopping for pumpkin pastries, be sure to read the food label. A lot of pumpkinflavored products and baked goods, such as pie fillings, swap out the nutrients described for sugar to enhance the flavor. These should be enjoyed on special occasions, but they do not offer the same nutritional benefits.

It's also important to clarify that the pumpkins we use for carving our jack-o'-lanterns are not the best for cooking and eating. You can try, but they tend to have a lot of stringy starch and little flavor.

Some pumpkin names to look out for at the grocery store that are appropriate for cooking include Galeuse d'eysines (tasty when used in sweet and savory dishes); Winter Luxury (sweet and delicious for baking), “Fairy” squash (excellent for making soups and pancakes); and Silvery Blue Jarrahdale (contain a sweet-savory balance that is perfect for roasting).

Autumn is a great time to get creative in the kitchen with seasonal flavors and develop a newfound appreciation for the nutrition and versatility that comes with cooking pumpkins.

Gustavo Huerta / Staff file photo Pumpkins used for jack-o'-lanterns are not the best for eating. Instead, look for ones in the grocery store that are appropriate for cooking.

Kirk Sides / Staff photographer People associate pumpkins with jack-o'-lanterns and Thanksgiving decorations, but they have many uses in the kitchen.