Nutrition Benefits

Vitamin C: helps heal cuts and helps the immune system.

Vitamin K: helps blood clot.


Choose pumpkins with 1-2 inches of stem left that are firm and heavy for their size. Avoid pumpkins with deep blemishes or soft spots.


Store pumpkins in a cool, dry place.


Rinse pumpkin under cool running water and dry with a clean towel.


Oven Method: Cut pumpkin in half, scraping away stringy mass and seeds. Rinse under cold water. Place pumpkin, cut side down on a large cookie sheet. Bake at 350°F for one hour or until fork tender.

Microwave Method: Cut pumpkin in half, place cut side down on a microwave safe plate or tray. Microwave on high for 15 minutes, check for doneness. If necessary, continue cooking at 1-2 minute intervals until fork tender.

Preparing the puree: When the pumpkin is cool enough to handle, remove the peel using a small sharp knife and your fingers. Put the peeled pumpkin in a food processor and puree. Or use a food mill, ricer, strainer or potato masher to form a puree.

Substitute puree in the same amount in any recipe calling for solid pack canned pumpkin.


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