by Lia Wiedemann
July 21, 2011

Where are pumpkins grown? A member of the gourd family, pumpkins are grown around the world; the U.S., Mexico, India, and China produce large amounts.

When are pumpkins available? Fresh pumpkins are available in the fall and winter; canned pumpkin is available year-round.

What makes pumpkins special? Most Americans would rather carve pumpkins than cook with them. Although many of us eat pumpkin pie on Thanksgiving, few of us know other ways to enjoy eating pumpkins. Low in fat and calories, and high in potassium—an important mineral for keeping bones strong—pumpkins have a sweet and mild flesh that’s simply delicious. Beta carotene, a naturally occurring pigment that the body converts to vitamin A, gives pumpkins their vibrant orange color, and helps promote healthy skin and strong eyesight. Even pumpkin seeds are nutritious—they’re a good source of protein and iron. With a slightly nutty flavor, they make a great snack.

Is it best to buy organic pumpkins? No, you don’t have to buy organic pumpkins. They are not listed on the Environmental Working Group’s Shopper’s Guide to Pesticides, a list of 49 fruits and vegetables. Plus, their thick, hard skin protects their flesh from harmful pesticides. Still, it’s best to rinse pumpkins before cutting into them.

Tips for selecting pumpkins: When looking for pumpkins to cook with, it’s best to select small, immature pumpkins, weighing about 5–8 pounds. Sometimes labeled as “sugar pumpkins” or “pie pumpkins,” they’re tender and less stringy. Pumpkins should feel heavy for their size and not have any bruises. You can keep pumpkins for a month at room temperature or in the refrigerator for up to three months. If you plan to cook with canned pumpkin, make sure to choose regular pumpkin, not pumpkin pie filling which has added ingredients.

Tips for serving pumpkins to your kids: Canned pumpkins are good for baking sweet Thanksgiving treats, but fresh pumpkin can be boiled, baked, steamed, or roasted. To make a puree, cut the pumpkin in half lengthwise, remove the seeds and stringy fibers, and bake cut-side down on a baking sheet at 350 degrees for about 45 minutes to an hour or until tender. Scoop out the flesh and puree until smooth, adding water as necessary to thin it out. (Tip: instead of water, you can use breast milk to thin out purees.) Serve pumpkin puree on its own, mix with mashed bananas, stir into yogurt, or add to pancake or waffle batter. For older children, serve baked pumpkin as a finger food: rub the flesh with a bit of butter and some cinnamon, cook till tender, then cut into cubes. And don’t forget the seeds! Roasted pumpkin seeds are a great on-the-go snack for children who can chew well, but they’re a choking hazard for babies and toddlers. Immediately after removing the seeds from the pumpkin, rinse them to remove the stringy flesh. Blot dry, then spread in a single layer on an oiled baking sheet, stirring to coat, and bake at 325 degrees for about 25 minutes, stirring once or twice, until toasted.

A must-try pumpkin recipe: A fall-flavored twist on cheese fondue, this recipe will fill you up, and is a lot of fun to make. Roast Pumpkin with Cheese “Fondue” (epicurious.com)

Lia Wiedemann is a NYC-based freelance writer and former Senior Editor of Foodnetwork.com. She shares favorite recipes and restaurants on her blog, This Little Piglet. She is mom to two young boys.