Have The GUTS To Cook Pumpkins!

This week we have pumpkin “gut” recipes for our WIC participants, using your WIC foods.

You’ve carved your pumpkins, you’ve gotten in the spirit, now what to do with the leftovers? Obviously, you’re going to roast the seeds, but what about the ooey gooey bits?

Pumpkin Guts = Pumpkin Puree

Are there any special ingredients to make pumpkin puree? No, nothing other than pumpkin! Why does it have to be puree-form for recipes? Processing the pumpkin guts and rind makes them blend well with other foods. It makes this fibrous and stringy fruit easier to eat and digest.

Why even bother to eat it? Pumpkins are un-BOO-liveably nutritious!

WIC Pumpkin Puree Recipe:

You can redeem pumpkins fresh, canned, or frozen at participating grocery stores with your WIC card. If you are making jack-o-lanterns, you can just use the guts. Otherwise, if you want to make more puree, you can also use the rind of the pumpkin. Both of these options require roasting. If you are making it with the rind, choose smaller pumpkins because they are less fibrous and easier to mash.

Separate the seeds from your guts, throw the guts into a baking dish. Pour in enough water to cover the guts, then bake at 350 degrees F for about an hour or until soft.

If using whole pumpkins, and want to puree the rind: Cut in half and scoop out the guts. Lay the pumpkin down with the cut side on the baking sheet and then roast in the oven until soft enough that a fork goes through it. Remove from the oven and peel off the skin. Now it’s ready to be pureed!

Roasting is very important for both guts and rind, because otherwise they will not puree.

Last, you can dump it all into a food processor until combined, or use your muscles! A potato masher or a fork can do the job. I would recommend having some helpers to trade off mashing duties if doing by hand, because it can take a minute!

GUTS! For Pregnancy Nausea:

Many of the nauseous, pregnant moms I talk to can handle food that is very dry or very cold.

Roasted pumpkin seeds are a perfect dry and small bite that can be enjoyed on their own. They are also easy to travel with in your purse as a snack or have a cup beside your bed for morning nausea.

In case of a cold preference, pumpkin puree can be added into smoothies! Drinking your calories are one of the best ways to bulk up the nutrients in your diet during pregnancy. Use the WIC ingredients below in your desired amounts to make the thickness and texture you enjoy in smoothies!

Quick WIC Pumpkin Smoothie Ingredients:

peanut or sunflower Butter
milk of your choice
banana
Yogurt or tofu
Your pumpkin puree!

This is a light-tasting smoothie as strong flavors can commonly trigger nausea. You can always add in your favorite fall spices if this isn’t an issue.

GUTS! For increasing your low iron:

Pumpkin seeds rather than the flesh should be harvested for their high iron properties, so this is a great option when choking is not a concern. Try making homemade granola which you can add your pumpkin seeds into. You can make homemade granola with whatever supplies you have in your pantry! Just make sure to use 3 cups of dry ingredients (at least a cup of these being oats is the most common way to go), and then a half cup of any liquid sweetener such as maple syrup or honey. For the dry ingredients you could use any WIC cereal as well as the pumpkin seeds.

As for the guts, they are high in vitamin C. This vitamin helps your body absorb iron and use it more efficiently. Pair pumpkin puree with your favorite high-iron food

GUTS! For eating more fiber:

Pumpkins are KNOWN for their fiber, which is very lucky if anyone in your family struggles with constipation. You can add your pumpkin puree to soups for more flavor and thickness, or pour on top of your oatmeal or smoothie bowls. Babies can enjoy the benefits of pure pumpkin puree too!

Click the link for a recipe for Turkey Pumpkin Chili made by our “Food Heroes” at Oregon State University!

There are endless other reasons to eat and ways to use pumpkins, but I’d be writing until the next spooky season! Comment below on your favorite way to cook with pumpkins!.