October is the ideal month to savor pumpkin. As a registered dietitian with years of experience recommending seasonal produce, here's everything you need to know about this powerhouse vegetable at a glance.
Pumpkins are low in calories but rich in fiber, vitamins, antioxidants, and minerals. These proven health benefits make them a smart choice, and their delicious flavor and versatility shine in countless dishes.
How do you know if a pumpkin is ripe?
Look for a firm pumpkin with no soft spots. This simple check ensures quality when shopping at the supermarket or market.
How do you store pumpkin?
Store a whole pumpkin in a cool, dry place for up to two months. Once cut, wrap pieces tightly and refrigerate for 3 to 5 days.
Should you peel a pumpkin?
Not necessarily. Wash, halve, and scoop out the seeds and strings with a spoon. Cube the flesh—no peeling required, as thorough cooking softens the skin. Need to peel? Use a sharp knife or vegetable peeler for best results.
What can you do with pumpkin?
So much! Braise, stir-fry, grill, or pair it with pasta, risotto, Indian curry, or the classic favorite: pumpkin soup.
Did you know most pumpkin spice blends don't contain actual pumpkin?
