Jack-o' all dishes

McClatchy Newspapers (MCT) - Pumpkins are on porches everywhere now that it's fall. But those orange orbs are for more than decorating or carving.

We think about making pumpkin pie, cookies and sweet breads with the orange flesh, but pumpkin can go in any dish that calls for winter squash; in meat loaf, chili or sloppy Joes, or on and in pasta dishes.

Pumpkins range in color from pale ivory to a deep red-tinged orange. When buying pumpkins, choose the larger ones for decorating and the smaller ones for cooking.

Because they're loaded with ­nutritional benefits, pumpkins are even healthier when made into a side dish or entree.

According to the American Dietetic Association, pumpkins are a superior source of Vitamin A and C and are high in potassium, manganese, copper and riboflavin. They're low in calories, cholesterol and fat, and high in fiber.

Pumpkin pairs well with savory flavors such as cumin, herbs and chilies. Pumpkin soup is popular at tea rooms and restaurants during autumn, and it's simple to make: Mix cooked, mashed pumpkin with chicken broth, fat-free half-and-half, nutmeg, onion and other spices.

When choosing a pumpkin at the patch or the market, buy the giant pumpkins for jack-o'-lanterns, because they show better on your porch and their flesh is flat-tasting and stringy.

Pumpkins that weigh about three to six pounds are ideal for cooking. They can be cooked like any winter squash by baking, roasting or microwaving. Boiling or steaming results in a more watery flesh.

Here's how to bake a whole pumpkin: Cut off the top with the stem to use as a lid. Scrape out the seeds and pulp. Brush the inside with melted butter, sprinkle with salt and, if desired, a touch of sugar. Replace the lid and bake at 350 degrees until tender, about 45 minutes. Brush with butter and season again after the first 30 minutes. Serve as is, cut into pieces, or scrape the flesh out and puree.

Or you can cut the pumpkin into pieces. Scrape out the seeds and pulp. Bake the pieces _ halves or smaller _ cut sides down, on a baking sheet at 350 degrees until tender. If microwaving, cook with cut sides up, on high, in a dish with a few spoonfuls of water.

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Pasta With Savory Pumpkin Sauce

1 pound pasta

2 tablespoons butter

2 tablespoons olive oil

2 medium onions, chopped

2 large orange bell peppers, chopped

4 minced garlic cloves

1 cup zucchini slices, cut into halves

1 2/3 cup pumpkin puree

3 cups chicken broth

Ľ cup heavy cream

Ľ teaspoon freshly grated nutmeg

1 tablespoon Worcestershire sauce

˝ teaspoon salt

1 ˝ cups coarsely chopped walnuts

6 tablespoons grated Parmesan cheese

Cook pasta according to package directions; drain. Melt butter and olive oil in a large heavy skillet over ­medium heat. Add onion and saute for five minutes. Add peppers and continue to cook until onion is soft and translucent. Add garlic and cook for two minutes more. Add zucchini; cook 1 minute. Stir in pumpkin, chicken broth, cream, nutmeg, Worcestershire sauce and salt. Heat thoroughly. In large bowl, toss hot pasta with pumpkin sauce and walnuts. Sprinkle with grated Parmesan cheese. Makes 8 to 10 servings.

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Scalloped Pumpkin and Spinach

6 cups cubed, peeled fresh pumpkin (2 pounds)

Cooking spray

1 ˝ cups thinly sliced onion

Ľ cup all-purpose flour

2 cups low-salt chicken broth

˝ teaspoon salt

Ľ teaspoon ground nutmeg

Ľ teaspoon pepper

ľ cup (3 ounces) shredded reduced-fat Swiss cheese, divided

1 10-ounce package frozen chopped spinach, thawed, drained, and squeezed dry

Preheat oven to 375 degrees. Cook pumpkin in boiling water 8 minutes or until tender. Drain; set aside.

Place large non-stick skillet coated with cooking spray over medium heat; add onion and saute 7 minutes or until golden brown. Remove onion from ­skillet, and set aside.

Add flour to skillet. Gradually add broth, stirring with a whisk until blended. Cook over medium heat or ­until thick and bubbly (about 6 minutes), ­stirring constantly. Remove from heat; stir in salt, nutmeg and pepper.

Combine pumpkin, onion, Ľ cup cheese and spinach in bowl. Spoon pumpkin mixture into 6-cup gratin dish coated with cooking spray. Pour sauce over pumpkin mixture. Sprinkle ˝ cup cheese over gratin. Bake 30 minutes or until bubbly. Broil 3 minutes or until cheese is golden brown. Let stand 5 minutes before serving. Makes 4 ­servings.

Nutritional information per serving (1 cup): 189 calories, 5.3 g. fat, 13.5 g. protein, 25.6 g. carbohydrates, 5.2 g. fiber, 13 mg. ­cholesterol, 421 mg. sodium.

_Source: Cooking Light

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Pumpkin Corn Bread

1 ˝ cups cornmeal

˝ cup whole wheat flour

1 tablespoon baking powder

3 tablespoons granulated sugar

1 teaspoon cinnamon

1 teaspoon salt

1 egg, beaten

3 tablespoons vegetable oil

ľ cup canned pure pumpkin

1 ˝ cups milk

Sift dry ingredients into a large bowl. Stir egg, oil, pumpkin and milk into dry ingredients quickly, leaving a few lumps. Pour into a greased 8-inch-square pan. Bake at 350 degrees for 30 to 35 minutes. Cool for 10 minutes. Cut into squares.

_Source: Razzle-dazzlerecipes.com

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Pumpkin and Black Bean Soup

2 tablespoons extra-virgin olive oil

1 medium onion, finely chopped

3 cups canned vegetable stock

1 14 ˝-ounce can diced tomatoes in juice

1 15 ounce can black beans, drained

2 cans (15 ounces each) pumpkin puree

1 cup heavy cream

1 tablespoon curry powder

1 ˝ teaspoons ground cumin

˝ teaspoon cayenne

Coarse salt

20 blades fresh chives, chopped or snipped, for garnish

Heat a soup pot over medium heat. Add oil. When oil is hot, add onion. Saute onion 5 minutes. Add stock, tomatoes, black beans and pumpkin puree. Stir to combine ingredients and bring soup to a boil. Reduce heat to medium low and stir in cream, curry, cumin, cayenne and salt, to taste. Simmer 5 minutes, adjust seasonings and serve ­garnished with chopped chives. Makes 4 to 6 servings.

_Source: Food Network

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Pumpkin Shallot Ravioli With Sage Butter

1 tablespoon olive oil

1 small shallot, minced

1 small garlic clove, minced

1 teaspoon chopped fresh sage, plus 8 additional sage leaves

ľ cup canned pumpkin

2/3 cup grated Parmesan cheese, divided

˝ teaspoon kosher salt

Ľ teaspoon black pepper

36 won ton wrappers

6 tablespoons unsalted butter

2 tablespoons coarse salt

In a medium saute pan, heat olive oil over medium-high heat. Add shallots and stir until slightly golden, about 3 minutes. Add garlic and stir for 30 seconds. Add sage and pumpkin, and stir well to combine. Remove from heat and add 1/3 cup cheese, salt and pepper. Let the pumpkin mixture cool completely.

On a work surface, place 4 won ton wrappers. Place a heaping teaspoon of pumpkin filling in the center of each wrapper. With a pastry brush, lightly brush the edges of the wrapper with water. Place another won ton wrapper on top and press around the filling to seal the wrapper together. Set aside on a dry paper towel. Continue with the remaining wrappers.

Boil a large pot of water and add 2 tablespoons coarse salt. Meanwhile, in a medium pan, melt butter over low heat with the 8 sage leaves. When melted, set aside. Place the ravioli in the boiling water and boil until tender, about 3 minutes. Drain the ravioli carefully, reserving ˝ cup of the boiling water, and return the ravioli to the empty pot. Add sage butter and some of the reserved water if more liquid is needed. Place the ravioli in a serving bowl and top with the remaining 1/3 cup Parmesan cheese.

_Source: Ivillage.com

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Pumpkin Saute

3 tablespoons butter or nut oil

2 pounds fresh pumpkin, peeled, cleaned and cut into matchsticks

˝ cup chicken stock

Salt, pepper and sugar, to taste

2 tablespoons fresh, finely chopped dill

2 tablespoons fresh, finely chopped parsley

Salt, pepper and sugar to taste

In a large frying pan, melt butter and braise pumpkin sticks. Add stock, bring to a boil and simmer about 10 minutes, or until pumpkin is tender.

Season to taste with the salt, pepper and sugar. Add dill and parsley, and serve immediately. Makes 6 servings.

Nutritional information per serving: 95 ­calories, 6 g. fat, 10 g. carbohydrates, 2 g. protein.

_Source: Ivillage.com

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Savory Pumpkin Quiche

˝ cup low-fat Gruyere cheese

1 frozen 9-inch prepared pie crust

1 cup low-fat milk

2 large eggs

1 teaspoon chopped fresh thyme

Ľ teaspoon salt

Ľ teaspoon ground black pepper

Ľ teaspoon ground nutmeg

1 cup fresh or canned pumpkin puree

Preheat oven to 400 degrees. Sprinkle cheese over bottom of pie crust.

In a medium bowl, whisk together milk, eggs, thyme, salt, pepper and nutmeg. Blend in pumpkin. Pour mixture over cheese in crust.

Bake 10 minutes. Reduce heat to 350 degrees, and bake 45 to 50 minutes more, or until pie filling has set and tip of knife inserted in center comes out clean. Cool 10 minutes before slicing and serving. Makes 6 servings.

Nutritional information per serving: 206 calories, 11 g. fat, 9 g. protein, 16 g. carbohydrates, 146 mg. cholesterol, 321 mg. sodium, 1 g. fiber.

_Source: Vegetarian Times

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Pumpkin Seed Pesto

2 tablespoons pumpkin seeds

1 tablespoon finely grated Parmesan or aged pecorino

2 tablespoons pumpkin seed oil

2 tablespoons groundnut oil

Salt and pepper

Toast (dry-roast) the pumpkin seeds in a non-stick pan, stirring ­continuously, until they're throwing blisters and starting to brown. Remove from pan to prevent them from burning. Chop finely with a knife or in a food processor. Combine with Parmesan and oils, and season well. You can prepare this well in advance and store in a glass container in the refrigerator. (The oil will stain plastic containers.)

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© 2008, Lexington Herald-Leader (Lexington, Ky.).