Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

With the arrival of fall, bright orange pumpkins are now in abundance in gardens and fields, outdoor stands and produce departments. For many shoppers, large or "right-shaped" pumpkins are sought after to be cut into Jack-o-Lanterns. While easy to carve or decorate because of their thin walls, these large pumpkins are not the best for cooking.

The less popular, small Sugar Pumpkin, aka Sugar Pie Pumpkin, is excellent for cooking and baking. It has a sweeter taste than larger varieties and is smoother in texture. When used in home-baked muffins, breads, pies or soups, it is well worth the extra steps involved to use fresh pumpkin over canned.

Pumpkins are low in fat and low in calories. The vibrant orange color of pumpkins illustrates the abundance of its valuable nutrients such as beta-carotene, vitamin A, C and E, potassium and calcium.

At the produce market, Sugar Pumpkins are typically found along the same aisle as their cousins in the squash family. Ranging in weight from 2 to 4 pounds, look for pumpkins that are free of blemishes, cracks or soft spots. At home, store pumpkins in a cool, dry place for up to a month.

The easiest way to skin a pumpkin is to roast it in the oven. Wash first, and then remove the stem section. Cut the pumpkin in half and remove the stringy pulp. Save the seeds to dry and roast. Place the two halves face down on a shallow baking dish. Bake at 375ºF for 45-60 minutes, depending on the size of the pumpkin, until it is tender.

Once the pumpkin has cooled, scoop out the flesh and puree or mash it for use in either sweet or savory dishes. For your convenience, freeze 1-cup portions of pureed pumpkin to use in future recipes. A small, 2-1/2 pound Sugar Pumpkin yields 1-1/4 pounds mashed pumpkin, or about two cups puree.

The seeds themselves are filled with valuable nutrients, and are also fun to eat. To prepare the seeds for roasting, remove the excess pulp that may have stuck to them. Spread them out evenly on a paper towel and let them dry overnight. Place them in a single layer on a cookie sheet, toss with a small amount of oil, and lightly roast them in a 170ºF oven for 15-20 minutes.

This recipe for Pumpkin Soup includes a combination of sweet and savory spices. Calories have been reduced from traditional soup recipes by the substitution of low-fat milk and a tablespoon of flour for heavy cream. There is no need to puree the pumpkin prior to cooking in this soup, as that step is included at the end.

Pumpkin Soup

2 cups Sugar Pumpkin, roasted as above

3 cups chicken broth

2 tablespoons butter

1 cup low-fat milk

1 medium onion, diced

1 medium apple, diced with skin

1 tablespoon maple syrup

1/2 teaspoon kosher salt

1/4 teaspoon ground ginger

1/4 tsp ground curry

1/4 tsp nutmeg

Optional garnish:

reduced-fat sour cream

fresh parsley



Melt butter in a heavy saucepan over medium heat. Add onions and apples and sauté 5-7 minutes, until tender. Reduce heat to medium low and stir in pumpkin, broth and spices. Cook, stirring occasionally, for 10 minutes. Remove from heat and cool slightly. Working in batches, blend soup in the blender or food processor until smooth.

Return soup to saucepan over medium low heat. Stir 1 tablespoon flour into 1 cup milk and add to soup. Stir to heat through. Top each bowl with a dollop of reduced-fat sour cream and chopped fresh parsley, if desired.

Makes 6 cups.

Victoria Mattson, co-owner of Let's Dish!, provides ready-to-cook meals for pick up or delivery. Phone 360-658-9903 or visit www.letsdish.com.