Pumpkin: Fruit / Vegetable of the Month

Pumpkins are not just decorations for the fall season. If you purchase the small sweet pumpkins, you can eat them too!

Pumpkin is a hard squash rich in carotenoids. Carotenoids are natural pigments in plants which give them their orange, yellow and red colors. Many of the carotenoids in pumpkins can be converted by your body into vitamin A- an essential nutrient needed for vision, immunity, health skin and healthy growth in children.

Besides being an excellent source of vitamin A, pumpkin flesh is also a good source of vitamin C and potassium. Roasted pumpkin seeds (pepitas) are an excellent source of iron and zinc- along with many other minerals. Children need adequate iron to ensure optimal development, including cognitive function.

Pumpkins can be prepared and enjoyed in many different ways which increases the odds that children find a form they enjoy eating. Begin by selecting a small pumpkin heavy for its size. Larger pumpkins are great for carving but they contain less natural sugar and a stringy texture. If you are unsure of your selection, double check with the produce clerk.

Pureed
To make a puree- cut pumpkin in half, scooping out seeds. Place the halves cut side up and cover each with foil over the sliced surfaces. Fill a pan with about an inch of water and cook at 350 degrees for an hour or until pumpkin skin is easily pierced with a fork.

Use your puree in baked goods or make a warm cream of pumpkin soup. Short on time? Simply mix pumpkin with honey, cinnamon and ricotta cheese and spread on toast. Blend pumpkin puree with yogurt, bananas, cinnamon and crushed ice for a seasonal smoothie.

Roasted
Cut pumpkins in half and scoop out seeds. Pare or peel skin off and cut into 1 inch cubes. Season according to preference. Bake on an oiled baking sheet at 375 for 40 minutes rotating midway.

Or just bake dinner inside a whole pumpkin!

Don't forget to save the seeds. Rinse them off. Coat with a few teaspoons of oil and add a pinch of salt.
Spread on a baking sheet and bake at 300 degrees for about 40 minutes or until they are golden brown.

If you are a child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program (CCFP).

Recommended amounts of fruits and vegetables varies with age.

Children ages 2-3 need   1- 1.5 cups of fruits and 1- 1.5 cups of vegetables each day.

Children ages 4-8 need   1-2     cups of fruits and 1.5-2.5 cups of vegetables each day. 

Children ages 9-13 need 1.5-2  cups of fruits and 1.5-3.5 cups of vegetables each day.

Teens ages14-18 need   1.5 -2.5 cups of fruits and 2.5-4 cups of vegetables each day.

Keep in mind that fruits and vegetables are rich in essential vitamins and minerals needed for optimum growth and development. Check out  CDC's fruit and vegetable calculator for an more accurate recommendation based upon age, sex, and activity levels.

Remember your plate.......