Don’t forget about food when you pick that fall pumpkin

By Steve Petusevsky - South Florida Sun-Sentinel

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I don’t understand why we rarely use pumpkin as an ingredient.

Although canned pumpkin is available year round, here in South Florida, we have fresh pumpkin in our stores too.

It’s called calabaza squash, calabash or West Indian pumpkin by cooks from the Caribbean.

And it packs as much nutrition as it does flavor. It is loaded with beta carotene, B vitamins, vitamin A, fiber and iron as well as a healthy dose of vitamin C.

Often calabaza squashes are very large so they are cut into pieces and packaged for sale. If using fresh calabaza squash, look for wedges that are neither slimy nor dry-looking.

The seeds should still be intact without mold or too much liquid noticeable. Cut wedges will keep at least two weeks.

Try this simple recipe for savory Calabaza (Pumpkin) Mash. It can be served as a side dish or used as a filling for empanadas or soft tacos or formed into patties and fried.

CALABAZA MASH

This mash can be served as a side dish or scooped up with roti or flat bread. You can also make the mash ahead of time, spread it on tortillas and top with crumbled queso blanco to make a quesadilla.

1 tablespoon olive or peanut oil

1 medium onion, chopped

2 cloves garlic, minced

1 small chile pepper, seeded and chopped

1 teaspoon cumin seeds

1/4 teaspoon allspice

3 cups calabaza squash, peeled and cut into 1-inch squares.

1/2 cup water

Salt, to taste

Makes six servings

Heat oil in a large saucepan over medium-high heat. Add the onions, garlic, chile peppers and cumin seeds; saute two minutes.

Add the allspice, squash and water. Bring to a simmer, cover and cook 20 minutes until squash is tender and liquid is

absorbed. Mash with a potato masher or fork and season with salt. .

Nutritional information per serving: 90 calories, 26 percent calories from fat, 3 grams total fat, .4 gram saturated fat, no cholesterol.

If you have questions for Steve Petusevsky, write Vegetarian Today, Sun Sentinel, 200 E. Las Olas Blvd., Fort Lauderdale, FL. 33301-2293. Or send an e-mail to dhartz@SunSentinel.com.