pumpkin halloween(iStock)

iStock

It is hard to pass by a house this time of year without seeing a pumpkin sitting outside of the front door.  Instead of simply throwing your pumpkin away after Halloween, think twice. Pumpkins are high in vitamin A, vitamin C, potassium, fibre and low in calories and fat, and have many other uses apart from carving your favourite scary creatures into them. 

Here are our top five ways to think green and make great use of your pumpkins:

Make a pumpkin pie

The origin of pumpkin pie dates back to the early settlers who sliced off the top of pumpkins, removed the seeds, filled the insides with milk, honey and spices, and then baked them in hot ashes.  Since this tradition, there have been many variations of the pumpkin pie.  They can range from butter pecan toffee pumpkin pie to citrus pumpkin pie with Grand Marnier cream.

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Roast the seeds

Pumpkin seeds, also known as “pepitas”, are flat, dark green seeds that have a nutty flavour.  Pumpkin seeds contain B vitamins, magnesium, calcium, phosphorus, manganese, iron, essential fatty acids, protein and zinc. They are used in the treatment of intestinal worms and evidence strongly suggests they are beneficial for prostate disorders.

In addition, pumpkin seeds are rich in phytosterols, substances known to lower cholesterol, stimulate the immune system, and decrease the risk of some cancers.

Pumpkin seeds are delicious roasted and salted.  Here’s how to prepare them: 

1. Rinse the pumpkin seeds under cold water and pick out the pulp and strings.
2. Place the seeds in a single layer on an oiled baking sheet, and then stir well so that all the seeds are covered in oil.
3. Sprinkle with salt and /or paprika and bake at 325ºF / 165ºC until toasted, about 25 minutes.
4. Check and stir them after 10 minutes.
5. Cool for 15 minutes before eating.

Pumpkin seeds have a relatively short shelf life. Vacuum seal, refrigerate or freeze them to prolong their freshness. Pumpkin seeds are not just a Halloween snack, they are a healthy, delicious food that should be enjoyed all year long.

Make pumpkin soup

Pumpkin soup is another tasty and nutritious treat.  Before serving the soup add some roasted pumpkin seeds (without the shell) and a drizzle of pumpkin seed oil on top. Although not commonly used in Canada, pumpkin seed oil is frequently used in Austria and Germany for irritable bowel syndrome, arteriosclerosis and to regulate cholesterol levels. Check out delish.ca for recipe ideas.

Composting your pumpkin will lead to good fertilizer and enriched soil

For an un-carved pumpkin, first remove the seeds for roasting. For a carved pumpkin, remove any wax or candles from the inside. Also, remove plastic or other materials or accessories that may have been added during your Halloween decorating. Then have some fun with smashing the pumpkin into small pieces until it turns into a semi-mushy consistency. For more information on composting pumpkins or any other items, check out The CompostingCouncil of Canada’s website.

Plant the pumpkin seeds

It is easy and gratifying to plant pumpkin seeds to grown your own pumpkins. Start this year by saving your seeds to plant next spring, or start your plant indoors and move it to your garden in the springtime.

Here’s how to plant pumpkin seeds:

1. Air dry the seeds - don’t roast them for eating.
2. Plant the seeds in a sunny spot that gets at least six hours of direct sunlight.  Seeds can be planted in the garden when the days consistently reach 20º C, or in cooler climates, they can be started indoors and transferred to the garden when the weather becomes warm enough.  Most pumpkins require approximately 130 frost-free growing days.
3. Pumpkin seeds should be planted in the middle of small hills or mounds that are three feet in diameter.  Surround each hill with a moat that is four inches wide and four inches deep, to help keep water around the roots.
4. Plant six seeds in a circle in the middle of the hill, and space the seeds about eight inches apart.
5. Cover the seeds with an inch of soil to hide them from back yard animals.

Two weeks later, the seed sprouts should crack through the soil. Shortly after, baby leaves will break through and you will then be on your way to growing your own pumpkins!  

Pumpkins have a number of health benefits, are great fertilizers and can be a tasty treat.  There are many ways to recycle and make use of your pumpkin – so take your pick!