It’s PUMPKIN season ! I love pumpkins because they are so versatile, sweet or savoury; you can include it into meals, desserts, soups, salads, preserves, or as a substitute for butter.
I’m going to be showing you how to make your own pumpkin puree. Shop bought canned pumpkin is not cheap it varies from £2-5 for a 425g can. I bought my carving pumpkin for £2 and made 1800g ; I think we have a clear winner in terms of value for money.
Pumpkins pack a nutritional punch as well, in both the flesh and seeds. Pumpkin is a great low calorie starchy vegetable, with only 26 calories per 100g you can really increase the volume of your dishes and bakes without increasing the calories too much.
- Great source of Beta-carotene (Gives veg an orange colour) which is converted into Vitamin A in the body
- 50g (an average serving size) of pumpkin provides 123% of your RDA for vitamin A
- Great source of potassium
- Vitamin C
- Vitamin E
- Great source of many minerals but in small quantities
- The seeds are good too – source of dietary fiber and mono-unsaturated fatty acids
Now how do you make it:
Carefully cut your pumpkin in half and then in half again to make quarters.
Remove the pumpkin seeds with a spoon and maybe a knife if there is a lot of flesh attached to the seeds. (DO NOT WASTE SEEDS)
Pierce the pumpkin quarters with a knife evenly around the flesh.
Roast on a medium heat for 50-60 mins until the flesh becomes soft and a knife is easily inserted.
Now remove the flesh from the skin using a knife and spoon.
Cut the pumpkin flesh up into chunks.
Put the chunks into a blender/food processor and blend until smooth, you will need to do this in stages as it wont’t all fit in the blender at once.
Decant into containers.
You can then either freeze some of your containers, or use them all for cooking !