National Pumpkin Day is October 26th and we are celebrating at the Cooperative Extension Office by offering up some facts and recipes featuring pumpkins!

Did you know that one serving of pumpkin supplies enough Vitamin A for the entire day? Vitamin A helps support healthy eyesight and immune system functions and we all could use an immune system boost! Pumpkin is naturally low in calories and a great way to add flavor and extra nutrition to recipes. Check out some pumpkin recipes below.

Pay attention to the variety of pumpkin you choose for cooking. Select sugar or pie pumpkins between 5 to 8 pounds. Also, look for a pumpkin with 1 to 2 inches of stem left. A stem that is cut too low, will cause the pumpkin to decay quickly. One pound of raw, untrimmed pumpkin will equal one cup of finished pumpkin puree. For example, a 10 pound pumpkin will yield roughly 10 cups of pumpkin puree. Visit the National Center for Home Food Preservation for information on preserving pumpkin. I’ve found that freezing the puree works best for me.

Pumpkin Chili

Author: Jamielyn Nye
This easy pumpkin chili is comforting, filling and full of fall flavors. A savory pumpkin
dish that you‘ll want to enjoy all season long!
Servings: 8

Ingredients

1 pound lean ground beef
1/2 cup chopped onion
1 cup chopped red bell peppers (1 pepper)
2–3 Tablespoons chili seasoning mix (about 1 package or see notes for homemade)
1 1/2 teaspoons Kosher salt , plus more to taste
1 (28-ounce) can diced tomatoes , with liquid
1 (15-ounce) can kidney beans , rinsed and drained
1 (15-ounce) can black beans , rinsed and drained
1 (15-ounce) can pumpkin puree
2–3 Tablespoons light brown sugar
1 teaspoon Kosher salt , more to taste
1/8 teaspoon ground cinnamon or pumpkin spice , optional (more or less to taste)
Ground black pepper, to taste
Optional Toppings:  shredded cheese, tortillia strips, sour cream, cilantro

Instructions

1- In a large saucepan over medium heat, combine the ground beef, onion, and bell pepper. Season with salt and pepper. Sauté 10 minutes, or until meat is browned and onion is tender. Drain grease, if needed. Add the chili seasoning and and cook one minute.
2- Add tomatoes, kidney beans, black beans, pumpkin, and brown sugar. Taste and add cinnamon as desired for extra flavor. Season with salt and pepper, to taste. Add more chili seasoning, if you‘d like a spicier chili. Add up to 1/2 cup hot water to thin down, if needed.
3- Mix well, reduce heat to low and simmer 30 to 60 minutes (the longer the better).
4- Serve hot with your favorite toppings.

Notes:
Variations: Feel free to use ground turkey instead or do a mix of half beef and half turkey. A mix of bell peppers will also work, as well as different type of beans such as pinto or white beans. If you would like to skip the meat all together, add another can of beans.
Slow cooker: Follow instruction #1 and brown the meat. Then add everything else into the slow cooker. Cook on low for 4 to 5 hours.
To freeze: Allow chili to cool completely. Add to a zip–top bag or freezer container and store in the freezer for up to 6 months.
Reheating: Remove from freezer and place in fridge or microwave to thaw. Add to a pot and simmer over low heat until warm.

Caramelized Spicy Pumpkin Seeds

These pumpkin seeds are both sweet and spicy at the same time. They have much more flavor than any other pumpkin seeds.
Recipe by Theresa – Allrecipes
Prep Time: 10 mins Cook Time: 25 mins Total Time: 35 mins

Ingredients

3 tablespoons white sugar
¼ teaspoon cumin
¼ teaspoon ground cinnamon
¼ teaspoon ground ginger
1 pinch cayenne pepper
2 cups raw whole pumpkin seeds, washed and dried
cooking spray
2 teaspoons salt, or to taste
1 tablespoon olive oil
2 tablespoons white sugar

Directions

Step 1
Preheat oven to 300 degrees F (150 degrees C). Line a baking sheet with parchment paper.
Step 2
In a large bowl, stir together 3 tablespoons of sugar, the cumin, cinnamon, ginger, and cayenne pepper, and set aside.
Step 3
Place the pumpkin seeds on the prepared baking sheet, spray them with cooking spray, and sprinkle with salt to taste. Bake the seeds in the preheated oven until lightly golden, 20 to 25 minutes.
Step 4
Heat the oil in a large nonstick skillet over medium heat, and stir in the toasted pumpkin seeds along with 2 tablespoons of sugar. Cook and stir the seeds until the sugar forms a coating on the seeds, 2 to 3 minutes. Stir the caramelized seeds into the bowl of sugar-spice mixture, toss to coat, and let cool.

Nutrition Facts
Per serving: 117 calories; total fat 5g; saturated fat 1g; sodium 585mg; total carbohydrate 17g; dietary fiber 1g; total sugars 8g; protein 3g; vitamin c 0mg; calcium 11mg; iron 1mg; potassium 150mg

Pumpkin Apple Streusel Muffins

What better way to celebrate fall than with delicious muffins that combine the wonderful texture of apples with the warm taste of pumpkin. A simple streusel topping gives them a little something extra.
Recipe by Jan Sticka- Allrecipes
Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 1 hrs

Ingredients

2 ½ cups all-purpose flour 2 cups white sugar
1 tablespoon pumpkin pie spice
1 teaspoon baking soda
½ teaspoon salt
2 eggs, lightly beaten
1 cup canned pumpkin puree
½ cup vegetable oil
2 cups peeled, cored and chopped apple
2 tablespoons all-purpose flour
¼ cup white sugar
½ teaspoon ground cinnamon
4 teaspoons butter

Directions

Step 1
Preheat oven to 350 degrees F (175 degrees C). Lightly grease 18 muffin cups or use paper liners.
Step 2
In a large bowl, sift together 2 1/2 cups all-purpose flour, 2 cups sugar, pumpkin pie spice, baking soda and salt. In a separate bowl, mix together eggs, pumpkin and oil. Add pumpkin mixture to flour mixture; stirring just to moisten. Fold in apples. Spoon batter into prepared muffin cups.
Step 3
In a small bowl, mix together 2 tablespoons flour, 1/4 cup sugar and 1/2 teaspoon cinnamon. Cut in butter until mixture resembles coarse crumbs. Sprinkle topping evenly over muffin batter.
Step 4
Bake in preheated oven for 35 to 40 minutes, or until a toothpick inserted into a muffin comes out clean.