As parents, we’re constantly seeking ways to provide our children with nutritious and wholesome meals they’ll enjoy. Amidst the bustling routines of parenthood, finding convenient and healthy food options can often be challenging. However, homemade pumpkin purée offers a range of incredible benefits for your little ones.
Delicious Ways to Use Pumpkin Puree
Feel free to explore new ways to incorporate this delightful ingredient into your favourite recipes, such as pies, muffins, breads, cakes, soups, pasta and more.
Combine purée with warm spices like cinnamon, nutmeg and cloves, and then bake in a flaky pie crust. The result is a luscious, aromatic pie perfect for a sweet treat any time of the year.
Sweet Pumpkin Pancakes
The hero of the dish adds moisture, flavour and a vibrant orange hue to these fluffy pancakes. Stir in warm spices like cinnamon and ginger for a taste of autumn in every bite. Serve them with maple syrup or Kiwigarden’s yummy yoghurt drops.
Creamy Pumpkin Pasta Sauce
Simmer the purée with garlic, onion, and herbs, and then stir in cream or cheese to create a flavourful sauce. Toss the sauce with cooked pasta for a comforting and satisfying dinner.
Pumpkin Oat Muffins
Pumpkin oat muffins are packed with fibre and nutrients. The purée lends moisture and a mild sweetness to the muffins, while oats add a hearty texture. Load the muffins with Kiwigarden’s freeze-dried fruit and veggies for a nutritional boost and bake.
Benefits and Nutritional Information
Pumpkin is a nutritional powerhouse, rich in vitamin A, fibre, potassium and antioxidants, providing essential nourishment for growing bodies. Pumpkin also contains small amounts of vitamin E, iron, magnesium and folate. These nutrients help promote healthy blood cells, support energy production and maintain proper nerve function. One cup of boiled pumpkin mash contains around 49 calories.
How to Make the Best Homemade Pumpkin Puree NZ-Wide
Ready to learn how to make pumpkin puree from scratch? Here is the best way to prepare it for maximum flavour.
Roasted Pumpkin Puree
- One small to medium-sized pumpkin
- Olive oil (optional)
- Preheat your oven to 190°C.
- Wash the pumpkin and pat dry.
- Using a sharp knife, carefully slice off the stem.
- Cut in half vertically and scoop out the seeds and stringy fibres using a spoon.
- If desired, brush the cut sides of the pumpkin with olive oil.
- Place the pumpkin halves cut side down on a baking sheet lined with parchment paper or aluminium foil.
- Roast for 45-60 minutes or until the flesh is tender.
- Remove from the oven, allow to cool slightly and scrape out the flesh.
- Throw the flesh into a food processor or blender and blend until smooth.
Boiled Pumpkin Puree
- One small to medium-sized pumpkin
Follow steps 1 to 5 for roasting pumpkin, then:
- Cut the halved pumpkin into small chunks or wedges.
- Fill a large saucepan with enough water to cover the pumpkin pieces.
- Bring the water to a boil and add the pumpkin pieces.
- Reduce heat and cook for 15-20 minutes or until tender.
- Remove the saucepan from the heat and drain. Keep a small amount of liquid for the blending process.
- Once cool, scoop the flesh from the skin and transfer it to a food processor or blender.
- Add leftover water and blend until smooth.
How to Store Pumpkin Puree
Proper storage maintains your roasted or boiled puree’s quality and flavour. Here’s how to store it in the fridge or freezer:
- Transfer cooled purée to an airtight container.
- Seal the container tightly and date.
- Store in the refrigerator for up to 5 days.
- Transfer cooled purée to freezer-safe containers or freezer bags.
- Press out any excess air and seal.
- Date and freeze.
Store in the freezer for 3-6 months. Thaw the frozen purée before using it.
Can All Varieties of Pumpkins be Used for Puree?
Yes, virtually all pumpkin varieties can be used in your puree recipe. However, smaller pumpkins are generally better suited, as they tend to be denser, sweeter and more flavourful. Explore different pumpkin varieties to find the one that suits your recipe. Regardless of the pumpkin variety, the cooking method remains the same.
Discover More Healthy Snacks and Delicious Recipes with Kiwigarden
Kiwigarden is your one-stop shop for nourishing snacks. Discover our extensive selection of treats specifically designed with little ones in mind, offering an exquisite fusion of flavours. Get free shipping on all NZ orders over $35, and pay just $9.50 for orders to Australia over $50. Also browse our yummy muffins with peas and corn recipe and our healthy snack ideas for toddlers.