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There's nothing like fresh pumpkin! It packs a bolder taste and a bigger nutritional punch. This easy homemade pumpkin purée is a great way to add a nutritious boost to your meals and baked goodies. And not to worry, it really is simple to make! Especially with these step-by-step instructions.
Health Benefits of Pumpkin Purée
Pumpkin is considered to be autumn's superfood, and for good reason! It's loaded with vitamins, minerals, fibre and powerful antioxidants.
Rich in Minerals
Pumpkin is a great source of many minerals, including magnesium, calcium, potassium and iron.
Good Source of Fibre
Pumpkins are a great source of fibre! They are especially rich in soluable fibre
Vitamin C Rich
Pumpkin is a great source of vitamin C, making it a great food to help ward off the seasonal cold and flu.
Great Source of Antioxidants
Pumpkin is a beta-carotene rich food. This means it's an excellent source of antioxidants. However, beta carotene specifically plays many crucial roles that contribute to eye health, heart health and skin health (to name a few).
Soothing Digestive Aid + Great for Dogs
Pumpkin makes a great digestive aid. It's soothing to upset stomachs and is great for improving gut health. Along with vitmain C, it contains many B vitamins that help the stomach and intestines breakdown and absorb nutrients effeciently. Plus, the fibre, iron and magnesium contribute to a happy, healthy gut. Not to mention, pumpkin's antinflammorty properties!
One of the best parts is, dogs can also reap these wonderful benefits from pumpkin! So, whether you have a dog or not, having some pumpkin purée on hand is a great way to add a nutritional boost to meals and treats, or for when an upset tummy strikes.
Seasonal Benefits of Pumpkin
Autumn & Winter
Pumpkins are harvested from early to late autumn, which is the perfect time to add them to your menu! They circulate warmth while expelling cold and dampness from the body, making them a great food for the colder months. You can even freeze this homemade pumpkin purée to enjoy it all winter longer.
How to Make Pumpkin Purée From Scratch
Pumpkin purée is very easy to make, despite what you might think. All you need is a pie pumpkin, an oven and a way to blend it!
Choosing a Pumpkin
When it comes to cooking and baking pumpkin, we want to go for the smaller ones. They are usually labelled as "pie pumpkins" or "sweet pumpkins." These little ones are sweeter (as you probably guessed) and offer more flavour than the big ole Jack-o'-lanterns.
Equipment You Will Need
- Sharp Knife (preferably a chef's knife)
- Blender / Emersion Blender
- Spoon
- Oven
- Parchment Paper (preferably unbleached)
- Baking Sheet
Making your pumpkin purée
First, get prepared by preheating your oven to 350°. Then line your baking sheet with parchment paper.
Next, cut your pumpkin in half and scoop out all the guts and seeds. (And don't forget to save your seeds to make roasted pepitas!)
Now, place your two pumpkin halves face down on the baking sheet. Pop it in the oven and bake for 45 minutes to an hour (or until the pumpkin is tender enough to poke a fork through).
Once the pumpkin is tender, remove from the oven and let cool (about 10 minutes). Once your pumpkin halves are cool enough to handle, scoop the pumpkin flesh (leaving the outer skin) into your blender (or bowl if using an emersion blender).
If you're using a regular blender, you may need to pulse and keep pushing/scraping the pumpkin down. If your pumpkin is too thick to blend properly, you can add a splash of water to give it a smoother blend.
Once your pumpkin is nice and smooth, you can use it right away! If saving for later use, you can scrape it into a sealable jar and store in the refrigerator.
How Long Does Homemade Pumpkin Purée Last?
You can store your Homemade Pumpkin Purée for up to three days in the refigerator or up to six months in the freezer.
THIS RECIPE IS...
More Autumn Recipe You Might Enjoy
If you've tried this Pumpkin Purée recipe, let me know how it was by leaving a comment and/or a rating below! And make sure you're following along on Pinterest, Instagram and Facebook for more wildly nutritious recipes!
Easy Homemade Pumpkin Purée
Equipment
- Blender / Emersion Blender
- Good Knife (Preferably a Chef's Knife)
Ingredients
- 1 Pie Pumpkin (or sweet pumpkin)
- ¼ cup Filtered Water (optional)
Instructions
- Preheat your oven to 350° and line your baking sheet with parchment paper.
- Next, cut your pumpkin in half and scoop out all the guts and seeds. (And don't forget to save the seeds to make roasted pepitas!)
- Now, place your two pumpkin halves face down on the baking sheet. Pop it in the oven and bake for 45 minutes to an hour (or until the pumpkin is tender enough to poke a fork through).
- Once the pumpkin is tender, remove from the oven and let cool (about 10 minutes). Once your pumpkin halves are cool enough to handle, scoop the pumpkin flesh (leaving the outer skin) into your blender (or bowl if using an emersion blender).
- If you're using a regular blender, you may need to pulse and keep pushing/scraping the pumpkin down. If your pumpkin is too thick to blend properly, you can add a splash of water to give it a smoother blend.
- Once your pumpkin is nice and smooth, use right away or scrape into a sealable jar and refrigerate for up to three days.
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