FRESH PUMKIN

Fresh pumpkin is a nutritious, low-calorie ingredient rich in fiber, potassium, and vitamins A, C, and E. For cooking, it’s best to choose small varieties (such as sugar pumpkins), wash thoroughly, cut in half, remove the seeds, and roast at 180°C (350°F) for about 40–60 minutes until tender. The roasted flesh can then be pureed for soups, baked goods, or stored for later use.

How to Prepare Fresh Pumpkin:

Preparation:
Choose small pumpkins with firm skin. Wash thoroughly, cut in halves or quarters, and remove seeds and fibrous strands.

Roasting (Best Method):
Place the pumpkin halves cut-side down on a baking tray (lined with parchment paper). Roast at 180°C (about 350°F) for 30–45 minutes, or until a fork easily pierces the skin.

Making Pumpkin Puree:
Once cooked and slightly cooled, scoop the flesh away from the skin and blend until smooth using a blender or food processor.

Storage:
Fresh pumpkin puree can be stored in the refrigerator for 3–7 days or frozen in airtight bags for up to 3 months.

Tips:

Use smaller varieties like “sugar pumpkins” or “pie pumpkins” instead of large carving pumpkins, as they are sweeter and less watery.
Don’t discard the seeds! Pumpkin seeds can be roasted into a delicious, crunchy snack.

Applications:

Fresh pumpkin puree is perfect for making pumpkin pie, creamy soups, or mixing into oatmeal