After cooling, remove from the skin, and puree with a food processor or potato masher. Store in a cool, dark place for two months.

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1 PUMPKIN Look for a heavy pumpkin with 1 to 2 inches of stem still attached. Avoid pumpkins with bruises or soft spots. Should be uniformly orange with a nice, hard rind. Lopsided pumpkins are just as good as the round ones. Pumpkin is most popularly used in pies. Also used to make bars and bread and pumpkin soup. Pumpkin seeds can be roasted in the oven for a snack. Rinse, cut in half and roast pumpkins on a baking sheet, or steam on the stove or in the microwave. After cooling, remove from the skin, and puree with a food processor or potato masher. Store in a cool, dark place for two months. Small Sugar Smaller, sweeter pie pumpkins grown specially to be eaten In the winter squash family, used like an acorn squash Carving Standard orange in small, intermediate, or large sizes Usually used for holiday decoration but may be eaten Sout h Dakot a St at e Univer sit y, Sout h D a kot a c ount i es, a nd U.S. D epa r t m ent of Agr i c ul tur e c ooper a t i ng. Sout h Dakot a St at e Univer sit y adheres t o AA/E E O gui del i nes i n offer i ng educ a t i ona l pr ogr a m s a nd s er v i c es. This mat er ial was f unded by USDA's S uppl em ent a l N ut r i t i on As s i s t a nc e Pr ogr a m (S N AP ). Publication:

2 Nutrition Notes All body cells contain potassium, especially muscle cells, and in fluid between the cells. Sodium and potassium create a balance in the body to make muscles contract, transmit nerve impulses, and regulate blood pressure and heartbeat. People with hypertension may lower blood pressure by consuming a diet low in sodium and high in potassium (fruits and vegetables). Meat and dairy products also contain potassium. Find recipes & videos at igrow.org Pumpkin Mac and Cheese Ingredients 1 box (16 oz.) macaroni (whole wheat if possible) 3 Tablespoons salted butter 3 Tablespoons flour 2 cups 1% or fat free milk 1 teaspoon mustard 1 ¼ cups pumpkin puree (canned or fresh) 2 cups shredded cheddar cheese ¼ teaspoon pepper ¼ teaspoon nutmeg A generous pinch of salt Directions 1. Preheat oven to 350 F. 2. Cook macaroni according to package directions. 3. Melt butter and add flour. Allow to cook for about 2 minutes, then add milk. Heat back up to a simmer, and simmer for about 4 minutes, until milk mixture coats the back of a spoon. 4. Add seasonings and pumpkin. Stir. Add cheese and stir occasionally until melted. 5. Mix in macaroni, and pour into a lightly greased 9x13 baking pan. Bake minutes, until top is golden brown. Yields 10 servings. Nutrition Facts per Serving: Calories 320; Fat 12g; Cholesterol 35g; Sodium 24g; Carbohydrates 41g; Sugar 4g; Fiber 5g; Protein 15g Sources: Recipe by Allison Oleson Wagner

3 PUMPKIN Look for a heavy pumpkin with 1 to 2 inches of stem still attached. Avoid pumpkins with bruises or soft spots. Should be uniformly orange with a nice, hard rind. Lopsided pumpkins are just as good as the round ones. Store in a cool, dark place for two months. Used to make pies, bars, bread and pumpkin soup. Pumpkin seeds can be roasted in the oven for a snack. Rinse, cut in half and roast on a baking sheet, or steam on the stove or in the microwave. After cooling, remove from the skin, and puree. Find recipes & videos at igrow.org South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. Publication: This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

4 Pumpkin Mac and Cheese Ingredients: 1 box (16 oz.) macaroni (whole wheat if possible) 3 Tablespoons salted butter 3 Tablespoons flour 2 cups 1% or fat free milk 1 teaspoon mustard 1 ¼ cups pumpkin puree (canned or fresh) 2 cups shredded cheddar cheese ¼ teaspoon pepper ¼ teaspoon nutmeg A generous pinch of salt Directions: 1. Preheat oven to 350 F. 2. Cook macaroni according to package directions. 3. Melt butter and add flour. Allow to cook for about 2 minutes, then add milk. Heat back up to a simmer, and simmer for about 4 minutes, until milk mixture coats the back of a spoon. 4. Add seasonings and pumpkin. Stir. Add cheese and stir occasionally until melted. 5. Mix in macaroni, and pour into a lightly greased 9x13 baking pan. Bake minutes, until top is golden brown. Yields 10 servings. Nutrition Facts per Serving: Calories 320; Fat 12g; Cholesterol 35g; Sodium 24g; Carbohydrates 41g; Sugar 4g; Fiber 5g; Protein 15g Sources: Recipe by Allison Oleson Wagner

5 Pumpkin South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

6 Pumpkin South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

7 Pumpkin Mac 'N' Cheese PUMPKIN Ingredients 24 samples 32 samples 48 samples Samples: ¼ cup serving Macaroni (whole wheat if possible) Salted butter Flour 1% or fat free milk Mustard Pumpkin puree (canned or fresh, not pumpkin pie filling) Shredded cheddar cheese Pepper Nutmeg Salt 12 ounces 2 Tablespoons 2 Tablespoons 1 ½ cups ¾ teaspoon ¾ cups 1 ½ cups 1/8 teaspoon 1/8 teaspoon 1 teaspoon 1 box (16 oz.) 3 Tablespoons 3 Tablespoons 2 cups 1 teaspoon 1 ¼ cups 2 cups ¼ teaspoon ¼ teaspoon 1 ½ teaspoon 24 ounces 4.5 Tablespoons 4.5 Tablespoons 3 cups 1 ½ teaspoon 1 ¾ cups 3 cups ½ teaspoon ½ teaspoon 2 teaspoon Directions: 1. Cook macaroni according to package directions. 2. Melt the butter and add flour. Allow to cook for 2 minutes and then add milk. Simmer for 4 minutes. 3. Add seasonings and pumpkin and stir. Add cheese and stir until melted. 4. Mix in macaroni, and pour into a greased 9x13 pan. Bake in a 350ºF oven for 10 minutes and transfer to a crock pot. Materials needed: Sampling Display Instructions Table/tablecloth Garbage can/paper bag Paper towels/wet wipes/plastic gloves Ingredients used in the recipe Paper plates or cups, plastic forks or spoons Spoon, fork, spatula for serving Recipe video (optional) org/m/article/pick-it-try-it-like-it/ Pick it! Try it! Like it! produce sign as table tent Pick it! Try it! Like it! flyer or recipe card Food allergy sign on table Notes: Prepare Pumpkin Mac 'N' Cheese. Transport to the store in a crock pot. Serve food warm. Wear hair tied or clipped back. Wear plastic gloves when serving food. Place only a few samples at a time in plastic cups. Provide spoons and forks. Ask parent s permission before children may sample. Ask them if they use pumpkin often in their meals or snacks. Ask them if they could use this recipe. Remind them that this is a healthier, easy alternative to macaroni and cheese. South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA's Supplemental Nutrition Assistance Program (SNAP). Publication: