Pumpkin
Cucurbita maxima

© Copyright Ginette George

Squash, Pumpkins and Gourds are the common name for a group of vegetables which represents the Cucurbitacea cucurbita family.

These plants have characteristically spreading vines with showy yellow-orange flowers, large lobed leaves, and long twisting tendrils.

Jaune Gros de Paris and the Rouge Vif d'Etampes are the most famous pumpkins in France. However there is another one less common but very tasty, the Kabosha, also called Red Kuri or Potiron doux d'Hokkaido. Its skin is usually red but can also be green. Its orange flesh is creamy, sweet and nutty. In French, its name is POTIMARROM. It comes from its chestnuts (marron) taste.

© Copyright Monique Livernais

Health benefits

Pumpkin is really low in calorie (20 cal per 100 g). The perfect vegetable for persons who watch their weight.
It is very rich in potassium and its intakes in magnesium and iron are not to be neglected.

The bright orange flesh of pumpkin is loaded with beta-carotene.
This vitamin is an important antioxidant that helps us fight free radicals.

Pumpkin seeds can also be eaten dried.
They are actually very healthy and are used in the treatment of many illnesses such as kidney, prostate and gallbladder problems.
They also help remove tapeworm and roundworm from our intestines when we are infested.
Pumpkin seeds are high in protein, potassium, magnesium, zinc, iron, copper and essential fatty acids.

Pumpkin seed oil is not made from those seeds but from Styrian pumpkin (Cucurbita Pepo).
These pumpkins have a yellow/green skin and yellow/orange flesh inside. Their seeds are dark green and have no shell. They are easily processed into pumpkin seed oil after drying.
The oil made from these seeds is reputed for its healthy benefits. Fresh oil contains more than 60% unsaturated fatty acids.(29 % of mono unsaturated and 51 % of poly unsaturated fatty acids)
Its benefits include regulating cholesterol levels and aiding in the prevention and treatment of bladder and prostate problems.

© Copyright Monique Livernais

How to eat them?
Before using, rinse off any dirt.
Cutting the pumpkin may be challenging, use a large knife with a long handle.
Once cut in small pieces, you can then remove the seeds, the fibers and the skin.
You can also cook the whole pumpkin and cut and peel it afterwards. Make some holes in the pumpkin and place it the oven until the skin caramelized.

The pumpkin can be boiled or steamed until tender.
You can then smash it into a puree or a soup.
Shredded or diced, the pumpkin can be sauted in an oiled skillet and served as a side dish.

Kabocha can be eaten raw.
Its flesh is dense and can be shredded. You may want to serve it as a salad along with walnuts, raisins and cheese.

©Copyright Sylvie George

Everybody now knows the famous Halloween pumpkin pie.
This recipe has crossed the ocean and is becoming more and more common in France. There are many recipes for the pie but the idea is to combine smashed pumpkin with eggs, cream and spices (cardamom, cinnamon, nutmeg...).

Many desserts are also made with pumpkin such as muffins, cookies, cakes...

If you are interested in preparing these vegetables you can find many recipes in these books:
« Cucurbitacées, rapide et facile » Garance Leureux, Editions La Plage
« Trésors de courge et de potirons » Bruno Defay, Editions Terre Vivante.

Peak season
Choosing squash is easy.
Opt for those that are firm, heavy, smooth and free of blemishes.

Pumpkin is a winter vegetable. Fresh pumpkins are available only in the fall and early winter.

Storage
Pumpkin keeps well when uncut and placed in a cool and dry area. Allow for air circulation between the pumpkins.
Handle the pumpkin carefully since any bruises will cause the vegetable to rot.
In these conditions a pumpkin can be kept for up to three months.

Cut a pumpkin must be eaten in the week. Place it in a plastic bag and in the fridge.

Nutritional values

***USDA Nutrient Database for Standard Reference, Release 13 (November 1999)***
Nutrients	Units	Pumpkin raw	Pumpkin cooked, drained (whitout salt)	Pumpkin seeds dried
Water	g	91.6	93.69	6.92
Energy	kcal	26	20	541
Protein	g	1	0.72	24.54
Total lipid (fat)	g	0.1	0.07	45.85
Carbohydrate	g	6.5	4.89	17.81
Fiber, total dietary	g	0.5	1.1	3.9
Minerals
Calcium	mg	21	15	43
Iron	mg	0.8	0.57	14.97
Magnesium	mg	12	9	535
Phosphorus	mg	44	30	1174
Potassium	mg	340	230	807
Sodium	mg	1	1	18
Zinc	mg	0.32	0.23	7.46
Copper	mg	0.127	0.091	1.387
Manganese	mg	0.125	0.089	3.021
Selenium	mcg	0.3	0.2	5.6
Vitamins
Vitamin C	mg	9	4.7	1.9
B-1 (thiamin)	mg	0.05	0.031	0.21
B-2 (riboflavin)	mg	0.11	0.078	0.32
B-3 (niacin)	mg	0.6	0.413	1.745
B-5 (pantothenic acid)	mg	0.298	0.201	0.339
B-6 (pyridoxine)	mg	0.061	0.044	0.224
Folate	mcg	16	9	58
B-12	mcg	0	0	0
Vitamin A	mcg RE	160	108	38
Vitamin E	mcg ATE	1.06	1.06	1
Lipids
Fatty acids, saturated	g	0.052	0.037	8.674
Fatty acids, monounsaturated	g	0.013	0.004	14.258
Fatty acids, polyunsaturated	g	0.005	0.004	20.904
Linoleic acid (18:2)	g	0.002	0.002	20.702
Alpha-linolenic acid (18:3)	g	0.003	0.002	0.181
Cholesterol	mg	0	0	0

Pumpkin Cucurbita maxima

Pumpkin
Cucurbita maxima