It's almost Halloween! Pumpkins are everywhere. Our Harvest Home markets are brimming with variety. Pumpkins aren't just for carving. Delicious in muffins or pancakes, pumpkin adds flavor to smoothies and makes a mouth-watering curry (see recipes). It's nutritiously rich, high in fiber and low in calories! Eat it like a veggie! It's good for your eyes and skin and can help improve your blood pressure.

Picking a Pumpkin: Chose a small or medium sized pumpkin. They're sweeter and more tender. Knock on it gently. If you hear a hollow sound, it's ripe. Or ask your farmer to help you pick one. An uncut pumpkin will last for about 2 months on your kitchen counter!

Cutting It Up: Getting through that tough skin is the hardest part. Slice off a little piece of the bottom so it will sit flat on your cutting board and make cutting easier. Use a strong knife to cut the pumpkin in half. Scoop out the seeds and pulp and save. Turn the pumpkin cut-side-down, peel and cut into chucks. (See this link for more tips)!

Tricks for Roasting Seeds: Rinse the seeds to get the heavy pulp off. Preheat the oven to 400 degrees. Put the seeds and pulp in a large pot of salted water. (2 cups of water to ½ cup seeds) Boil for 10 minutes. The pulp goes to the bottom; the seeds rise to the top. Lightly dry seeds. Toss with olive oil, salt and pepper or any combo seasoning. (See tips below). Place in a single layer on baking sheet. Bake for 10 to 15 minutes or until they are golden brown.

Pureeing Pumpkin: Good for baking or soup. Puree will last for a week in the fridge and months in the freezer. Remove seeds and pulp, cut pumpkin into quarters. Roast in 350-degree oven for 45 minutes. The skin will peel off. Mash up in a food processor or with a fork.

RECIPE: Pumpkin Curry

Frommybowl.com

INGREDIENTS:

• 1 Medium red onion, sliced into half rings

• 3 cloves of garlic, roughly chopped

• 2-3 teaspoons fresh ginger, grated

• ½ Tablespoon curry powder

• 1 cup pumpkin puree

• 1 cup full fat coconut milk

• 1 teaspoon brown sugar

• 2 cups chicken or vegetable broth

• 2 small carrots, thinly sliced

• 1 red bell pepper, cut into small strips

• 2 cups sweet potato, diced into ½" cubes

• 2 cups broccoli florets

• 4 cups baby spinach or tender greens

PREPARATION:

• Wash and prep all of your vegetables. Sauté red onion in a nonstick pot with 2 tablespoon of broth over medium heat for about 5 minutes, stirring occasionally. Red onion will gradually sear and brown "flavor" will form on the bottom of that pot.

• Add a splash of broth and scrape the pan to get flavor; reduce heat to medium-low. Add the garlic, ginger, and curry powder to the pot and sauté for 1-2 minutes.

• Add the pumpkin puree, coconut milk, and brown sugar and mix until well combined. Add the carrot, bell pepper, sweet potato, and all of the remaining broth. Bring the mixture to a boil over high heat, then reduce the heat and let simmer for 10-12 minutes, until the sweet potatoes are fork-tender.

• Add the broccoli florets to the pot, then simmer for an additional 2 minutes. Turn the heat off and stir in the spinach, mixing together until it has wilted.

NOTE: Add a can of chickpeas for some extra plant protein!

TIPS: Tricks for Treats

DON'T THROW AWAY THE SEEDS! Pumpkin seeds make a great snack, and you can flavor them however you like!

Wash pumpkin seeds in a colander and spread them on a paper towel to dry. Toss 1 ½ cups of dried seeds with 2 tbsp olive oil and any of the spice mixtures below. Roast in oven at 325F for 20-30 minutes or until golden brown, stirring halfway through.

• Chili-lime: 2 tbsp lime zest, two tbsp freshly-squeezed lime juice, ½ tbsp chili powder, and ¼ tsp salt

• Indian: Toss with 1 tbsp garam masala; mix with currants after roasting

• Spanish: Toss with smoked paprika; mix with slivered almonds after roasting

• Sweet & Spicy: 1 tbsp brown sugar, ½ tsp salt & 1/8 tsp each of cayenne and black pepper

Delicious Side Dish From One Of Our Farmers:

• Cut a pumpkin into 2 or 3 inch pieces, leaving the skin on.

• Place the pieces into a steamer with a stick of cinnamon in the water. Cook until the pumpkin is soft.

• Peel the pieces; then mash with a small chunk of panela, also known as cane sugar. YUMMM, enjoy!

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