Pumpkin — Nutrients, Health Benefits, and Shopping Tips

When selecting a pumpkin, it should have a deep, uniform color and a hard, smooth rind. The stem should be intact and not show signs of mold or decay. The pumpkin should feel heavy for its size, suggesting a dense, moist flesh inside.

Avoid pumpkins that are lightweight or have soft spots, which can indicate they are hollow or starting to rot. Pumpkins with cuts or punctures should also be avoided, as they have a shorter shelf life and may be compromised in flavor and texture.

Whole pumpkins should be stored in a cool, dry place, such as a pantry or cellar. This helps extend their shelf life for several weeks. Cut pumpkin should be wrapped in plastic wrap and stored in the refrigerator.

Exposure to moisture can cause pumpkins to rot quickly. Avoid storing them near heat sources or in humid environments. Always check for any soft spots or mold before using and consume cut pumpkin within a few days.

Pumpkin can last for 1-2 months when stored in a cool, dark place. Once cut, it should be refrigerated and used within 5-7 days. Cooked pumpkin can be frozen for up to 6-12 months.

Leftover pumpkin can be used in a variety of savory and sweet dishes. Mash it and add to soups, stews, or curries for added richness and flavor, or mix it into baked goods like muffins, bread, or pies. Pumpkin is also great when roasted with olive oil and spices for a simple side dish.

Use pumpkin in a risotto or pasta dish with Parmesan and herbs, or blend it into a smoothie with yogurt, cinnamon, and honey for a creamy, seasonal drink. If you have a lot of pumpkin, consider making a batch of pumpkin puree to freeze for later use in soups, sauces, or baking. Pumpkin can also be used as a filling for ravioli or stuffed pasta, or mixed into a quiche or frittata with cheese and greens. For a quick snack, roast pumpkin with cinnamon and brown sugar, then serve with a dollop of yogurt or ice cream.