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When selecting a pumpkin for cooking, the best selection is a pie pumpkin or sweet pumpkin. These are smaller than the large jack-o-lantern pumpkins and the flesh is sweeter and less watery. However, you can substitute the jack-o-lantern variety with fairly good results.
Look for a pumpkin with 1 to 2 inches of stem left. If the stem is cut down too low the pumpkin will decay quickly or may be decaying at the time of purchase.
Avoid pumpkins with blemishes and soft spots. A lopsided pumpkin is not necessarily a bad pumpkin. Figure one pound of raw, untrimmed pumpkin for each cup finished pumpkin puree.
The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Our bodies convert beta-carotene to vitamin A. Researchers are exploring how beta-carotene may reduce the risk of developing certain diseases, including cancer.
Cooking Pumpkin Microwave Method: Remove the seeds and stringy fibers. Cut the pumpkin in half, place cut side down on a microwave-safe plate or tray. Microwave on high for 15 minutes; check for doneness. If necessary, continue cooking at 1-2 minute intervals until fork tender.
Preparing the Puree When the pumpkin is cool enough to handle, scoop the flesh from the peel with a large spoon, or remove the peel using a small sharp knife and your fingers. Put the peeled pumpkin in a food processor and puree, or use a potato masher.
Pumpkin puree freezes well. To freeze, place one-cup portions of cooled puree in freezer containers, leaving 1/2-inch headspace or pack into zip-closure plastic bags. Label, date and freeze for up to one year.
Use this puree in any recipe calling for solid pack canned pumpkin.
Quick and Easy Pumpkin Pie A Brookshire's Best Recipe
Ingredients: 1 1/2 cup canned or cooked pumpkin
Directions:
Note: To save 85 calories and 5 grams of fat per serving, skip the crust entirely and make this a pumpkin custard instead!
Nutritional Information: Calories Per Serving: 198, Fat: 7 g (2 g Saturated Fat), Cholesterol: 81 mg, Sodium: 180 mg, Carbohydrates: 28 g, Fiber: 1 g
Roasted Pumpkin Seeds
Ingredients: 1/2 cup pumpkin seeds 1/8 tsp salt butter-flavor cooking spray
Directions: Rinse seeds and remove any stringy membranes. Place seeds in single layer on a cookie sheet. Let stand at room temperature about 3 hours to dry.
Preheat oven to 350° F. Stir the seeds on the baking sheet, to prevent them from sticking. Spray generously with cooking spray and sprinkle with salt.
Bake 8 to 10 minutes or until lightly browned.
Serves 4
Nutritional Information: Calories Per Serving: 71, Fat: 3 g (0 g Saturated Fat), Cholesterol: 0 mg, Sodium: 73 mg, Carbohydrates: 9 g, Fiber: 0 g
© 2007, Brookshire Grocery Co. Nutrient counts are rounded to the nearest whole number. All dietary and lifestyle changes should be supervised by a physician.
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If there's one food that symbolizes a holiday, it must be pumpkins and Halloween. Jack-o-lanterns come with a bonus, too: pumpkin seeds to toast and enjoy! Pumpkins also have edible flesh that makes wonderful pies, but if you're using your pumpkin for a jack-o-lantern, you'll need a separate one for cooking. 
