By Nancy Vallarella
When the leaves turn and the air gets crisp, it’s officially pumpkin season on Long Island! While many pumpkins end up as decor or livestock feed, some varieties like the Long Island cheese pumpkin, New England cheddar pumpkin, and sugar pie pumpkin are perfect for cooking. These gems can be transformed into a delicious puree—use it fresh or freeze it for later.
Canned vs. Fresh Pumpkin: What’s the Difference?
Fresh and canned pumpkin bring different experiences to the table. Here’s a quick rundown:
• Color: This depends on the pumpkin variety, but fresh often has a richer hue.
• Texture: Fresh puree tends to be smoother when made at home, while canned versions can be thicker.
• Taste: Fresh pumpkin has a pure, earthy taste, whereas canned options may have a slightly metallic aftertaste that can be minimized through cooking.
• Nutrition: Both are rich in beta-carotene, which converts to vitamin A, but fresh pumpkin has a slight edge in other nutrients like vitamin C and potassium. Canned pumpkin can be higher in fiber due to its denser texture.
How to Make Pumpkin Puree
Pumpkin puree can be used in a multitude of recipes. Yields 2 cups
Ingredients:
• 1 sugar pumpkin (2-3 lbs.)
• 1 tsp. coconut or avocado oil
Directions:
- Preheat oven to 350°F. Line a baking sheet with
parchment paper. - Halve the pumpkin (top to bottom) and scoop out
seeds and strings. - Brush the flesh with oil, place flesh-side down, and
pierce skin with a fork to release steam. - Bake for 45 minutes or until the skin can be pierced
easily with a fork. - Cool, scoop out the flesh, and blend until smooth.
Store in the fridge for 1 week or freeze for 4-12 months
(depending on storage container used).
Roasted Pumpkin Seeds: Snack Time!
Don’t toss those seeds—they’re packed with protein and iron! Here’s how to roast them:
Ingredients:
• 1 ½ cups fresh pumpkin seeds
• 2 tsp. fine sea salt
• 2 tsp. olive oil
• 2 tsp. spice blend (chili powder, pumpkin spice, etc.)
Directions:
- Preheat oven to 350°F. Line a baking sheet with parchment paper.
- Clean seeds in cold water, then boil in salted water for 5 minutes. Drain and dry.
- Toss seeds with oil and spices, spread on a baking sheet, and bake for 10-25 minutes, stirring occasionally until golden. Cool. Store in an airtight container.
One of my favorites is Pumpkin Spiced Waffles. They freeze beautifully and can be warmed in the toaster. I pair them with Maple Yogurt Sauce. Add a seasonal fruit salad for a special holiday brunch or breakfast.
Pumpkin Spiced Waffles
Perfect for a cozy fall morning! These waffles freeze well and reheat in the toaster for a quick breakfast. Pair them with Maple Yogurt Sauce for a treat.
Ingredients:
• 2 ¼ cups oat flour
• 1 Tbs. baking powder
• ¾ tsp. salt
• 1 tsp. cinnamon
• ½ tsp. ginger
• ¼ tsp. nutmeg
• ¼ tsp. allspice
• 3 large eggs
• ¾ cup milk (or plant-based milk)
• ½ cup melted coconut oil
• ½ cup pumpkin puree
• 3 Tbs. maple syrup
• 1 Tbs. vanilla extract
Directions:
- In a large bowl, whisk oat flour, baking powder, salt, and spices.
- In a separate bowl, blend eggs, milk, coconut oil, pumpkin puree, maple syrup, and vanilla.
- Combine wet and dry ingredients, let rest for 10 minutes.
- Preheat waffle iron and lightly spray with oil. Pour batter and cook until golden.
- Keep warm in a 200°F oven if needed.
Tip: Make oat flour by blending oats until fine. Freeze extra waffles for later!
Maple Honey Yogurt Sauce
This easy sauce adds a sweet touch to waffles or a fall/winter fruit salad.
Ingredients:
• 1 cup Greek yogurt
• 3 Tbs. maple syrup
• ½ tsp. ground cinnamon
• Splash of orange juice
Directions:
Mix all ingredients, adding orange juice until pourable.
