Cook a whole pumpkin and add creativity to your cooking

Pumpkin and leek curry made at the Busy Bee at Central Market in York. Cook a whole pumpkin and add creativity — and nutrition — to your cooking. YORK DAILY RECORD/SUNDAY NEWS — JASON PLOTKIN

It seemed like it wasn’t even September before people started ranting and raving about pumpkin. Nothing says fall like a pumpkin-flavored latte or a hot bowl of pumpkin soup.

I’m excited, too, because last year I learned how to cook a pumpkin and extract its goodness. In about an hour, you can have 10 or more cups of pureed pumpkin. I cooked a medium one last week, froze half, made a light pumpkin pie and stored the rest in my refrigerator to use whenever.

There’s a bonus to cooking a whole pumpkin. You might reach for the ingredient more often when you have it fresh at your disposal versus when you open a can. I’ve been doing a lot of free-styling with it in the kitchen.

I mixed about 2 tablespoons of pumpkin into an egg-white-and-milk mixture to make pumpkin french toast, and stirred some into my oatmeal this morning. I plan to try a pumpkin quesadilla and a pumpkin smoothie.

It’s OK to go overboard. One cup of pumpkin has 83 calories, 19 grams of carbohydrates and 2.7 grams of protein — not to mention 7 grams of fiber. It packs a lot of flavor and texture in few calories, and presents your dish with a new vibe.

Pumpkin French Toast

Serves 1
2 slices whole-wheat or multigrain bread
1/4 cup egg whites
1 tablespoon milk
2 tablespoons pumpkin
Cinnamon and pumpkin-pie spice to taste
Sugar-free syrup

Directions

1. Mix egg whites, milk and pumpkin in a bowl. Add cinnamon and pumpkin-pie spice.
2. Heat pan to medium, and spray with cooking spray.
3. Dip bread in mixture, coating on each side, and place in pan.
4. Cook for a few minutes until bottom is golden brown, and flip.
5. Drizzle with sugar-free syrup.

Nutrition information: 243 calories, 44 grams carbohydrates, 3 grams fat and 14 grams protein

Leigh Zaleski

I'm a health features reporter for the York Daily Record/Sunday News and healthy living blogger for No Sweat, York. Contact me with story ideas at lzaleski@ydr.com, 717-771-2101 or @leighzaleski on Twitter.

You may also like...

1 Response

  1. Kimberly says:

    This is a great idea! What kind of pumpkin did you use? I have been wanting to try and make pumpkin soup but didn’t know if I needed to use a certain kind of pumpkin.

Leave a Reply