By: Sarah Lohm, dietetic intern
We are officially heading into some of the most exciting months of the year (can you believe another year has come and gone?). The next few months are full of seasonal decor, cozy gatherings, and … food! Pumpkins and squash seem to pop up everywhere this time of year – on porches, in recipes, and as the centerpieces of your fall traditions! But, before you toss those Halloween pumpkins to the curb, consider giving them a second life in the kitchen… you might be surprised by how much flavor and nourishment they still have to offer!
Those pumpkins, along with other hearty fall squashes like butternut and acorn, are much more than pretty decorations. They are packed with nutrients, naturally sweet, and can be used from stem to seed! But, if you’re like many, you might find yourself in the habit of buying one, letting it sit on the kitchen counter for weeks, before eventually giving up and tossing it. Don’t worry… you’re not alone! While they may be intimidating to cut or cook, these fall staples are surprisingly versatile (and delicious), once you know a few tricks.
How to Cut Through the Tough Stuff
If you’ve ever struggled to cut into a pumpkin or a squash, you’re right there with many! Those hard shells can tricky, but a few simple tricks can make the process much easier (and safer!):
- Stabilize first: Place the squash on a sturdy cutting board with a damp towel underneath to prevent from slipping
- Trim the ends: Slice off a small piece from the top and bottom to create flat surfaces. This gives you a stable base to cut through the middle
- Soften in up: If it is too tough to slice, poke a few holes with a fork and microwave it for 2-3 minutes. This slightly softens the skin, making it easier to cut
- Use the right knife: A large, sharp chef’s knife or cleaver works best. Rock the blade through the squash using gentle pressure – don’t try to force it in one go
The Whole Pumpkin: From Stem to Seed
The Flesh: Once your pumpkin’s decorative days are over, it’s time to roast it up! Simply cut it in half (perhaps after a quick outside rinse if it’s been living outside!), scoop out the seeds, and bake face-down on a parchment-line sheet at 400 degrees for about 40 minutes. The tender flesh can then be pureed for all types of yummy fall additions. Try adding this puree to soups, muffins, or even stirred into oatmeal or pasta sauce for a seasonal twist!
The Seeds: Pumpkin seeds are a fall favorite – and for good reason. Not only are they tasty, but they are full of vitamins and minerals such as magnesium and zinc, and a great source of healthy fats! The easiest way to prepare your seeds includes a quick rinse before tossing with olive oil. From here, you can get pretty creative. If you prefer a salty snack, try tossing some salt, garlic powder, and chili powder on your seeds. If you’re feeling sweet… add a little cinnamon and a dash of brown sugar! Give them a quick mix before roasting on a parchment-lined baking sheet for about 10-15 minutes at 350 degrees. These make a great crunch snack or salad topper!
The Stringy Pulp: As a kid, I remember putting on some make-shift-ziploc-bag gloves to tackle this part of the pumpkin. That gooey middle…this is actually not trash, believe it or not! (From being a skeptic on this part myself…I can confirm this is not a section to overlook!) Try simmering down with some vegetable scraps for a flavorful broth, or blend into soups and sauces for a pack of pumpkin!
The Skin: Not all skins need to be peeled! Thin-skinned squash like sugar pumpkins, delicata, and kabocha become perfectly tender when roasted. For thicker-skinned pumpkins, roast first, then scoop out the soft insides. Once you start experimenting, you might be surprised at how much flavor the skins can add to soups or purees, too
The Stem: Well.. yes. You’re probably thinking, “There’s no way this stem is edible!” You, my friend, would be correct. But, while not edible, dried stems do make a lovely rustic touch for fall crafts or decor. Try using them on homemade mini fabric pumpkins or wreaths!
Beyond Pumpkins: Fall Squash Worth Celebrating
Pumpkins may be the “poster child” of fall, but autumnal squashes deserve just as much attention!
Butternut: Sweet, smooth, and perfect for soups or purees and pasta sauces!
- How to cut: Slice off both ends, peel, then halve lengthwise. Scoop out the seeds and dice!
- Roast: 400 degrees for about 20-30 minutes, until golden and tender
Acorn: Mild and nutty with edible skin, making it perfectly roasted or stuffed with grains and veggies!
- How to Cut: Slice in half from stem to tip and remove the seeds.
- Roast: 400 degrees for 25-35 minutes, face down for best caramelization
Spaghetti Squash: This one is my personal favorite! Roasted until tender, this squash emulates spaghetti noodles (hence the name!), and has the perfect crunch to add texture to your favorite “pasta dish”
- How to Cut: Carefully cut lengthwise and remove seeds.
- Roast: 400 degrees for 35-45 minutes, face side down, until the strands are easily shredded with a fork
Kabocha: Dense and rich, often described as a mix between a sweet potato and a pumpkin..making it ideal for seasonal curries and stews!
- How to Cut: Slice into wedges (the skin is thick..use a sturdy knife and be careful!)
- Roast: 400 degrees for 25-35 minutes, until soft and slightly crisp on the edges
When in doubt… chop, toss in olive oil and seasonings, and roast!
Creative Ways to Reuse:
- Freeze It: Spoon extra puree into ice cube trays for quick additions to smoothies or sauces
- Pet-Friendly Treats: A spoonful of plain pumpkin puree can be added to dog food or homemade treats (check with your vet first!)!
Before you say goodbye to your Halloween pumpkins, give them one last moment to shine in the kitchen! From roasted seeds to creamy soups and bakes, every part of that pumpkin (and its squash cousins) can bring a little warmth to your table – and a lot less waste in your trash can!
Ready to get started now? Consider trying your homemade pumpkin puree in a new fall dish like our “Toss & Go” Pumpkin Chili, or Whipped Feta and Pumpkin Dip!
