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Pumpkins: Pulp affection

You've hollowed out your pumpkin, carved the face and lit the candle. But what are you going to do with all that pulp? In the spooky glow of your new Jack O'Lantern, try these classic pumpkin recipes

Nothing symbolises Halloween more than a spooky, glowing pumpkin lantern. And while homes up and down the country will be bathed in the eerie light from these creepy orange faces, kitchens will be filled with plates of the scooped-out orange flesh.

So rather than throw away this valuable source of vitamins and flavour, consider using the pulp in your cooking. It's particularly versatile, and can be used in both sweet and savoury dishes. The pulp also absorbs the flavour of whatever it's cooked with, so is ideal for bulking out fruit pies, savoury tarts and soups.

Pumpkin facts

Pumpkins are rich in beta-carotene (hence their bright orange colour), Vitamin C, Vitamin A (up to 12 times more than carrots), calcium, potassium, magnesium and zinc.

The seeds are an excellent source of zinc, which is often lacking in our diet, and vitamins A, E, C and K. Fresh oil contains protein, and over 60 per cent unsaturated fatty acids.

Pumpkin is surprisingly low in calories - a mere 31kcals for every 100g. Of course, that's before you've smothered it with melted butter or mixed it with brown sugar.

Pumpkin varieties grown specifically for cooking have smaller seed cavities and more flesh, but are less stringy than the ones used to make Halloween lanterns. They are also smaller and heavier, with thicker stems.

Pumpkin how-to

When you're buying pumpkin, avoid any that feel suspiciously light: heaviness is directly linked to ripeness.

It's best to bake, rather than boil, pumpkin unless the liquid is to be part of a finished dish, such as a soup. Otherwise, too much of the pumpkin flavour will seep out into the water.

After carving a lantern, you can make a purée from the scooped-out pulp by separating the seeds and discarding the stringy bits. Keep the seeds to roast later. Steam the pulp for 15-20 minutes then purée in a processor or blender.

Roast pumpkin seeds make a delicious and nutritious snack. Clean them well, spread evenly on a baking sheet and roast in a low oven until lightly toasted. Stir often to prevent sticking or burning.

Pumpkin recipes

• Pumpkin Orange Biscuits
• Pumpkin Risotto
• Classic Pumpkin Pie
• Sophie Grigson's Pumpkin Soup in a Pumpkin
• Pumpkin Muffins

Get more tips on planning a Halloween celebration.

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