Jack-o’-All-Dishes

Scalloped Pumpkin and Squash Casserole offers nutritional benefits. (Mark Cornelison/Lexington Herald-Leader)

When turned into a savory sauce, pumpkin takes pasta from the ordinary to the unusual. (Mark Cornelison/Lexington Herald-Leader/MCT)

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.

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.

Servings: 4 to 6

2 tablespoons extra-virgin olive oil

1 medium onion, finely chopped

3 cups canned vegetable stock

A 14.5-ounce can diced tomatoes in juice

A 15 ounce can black beans, drained

2 cans (15 ounces each) pumpkin purée

1 cup heavy cream

1 tablespoon curry powder

1.5 teaspoons ground cumin

1/2 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. Sauté onion 5 minutes. Add stock, tomatoes, black beans and pumpkin purée. 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.

1.5 cups cornmeal

1/2 cup whole wheat flour

1 tablespoon baking powder

3 tablespoons sugar

1 teaspoon cinnamon

1 teaspoon salt

1 egg, beaten

3 tablespoons vegetable oil

3/4 cup canned pure pumpkin

1.5 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 F for 30 to 35 minutes. Cool for 10 minutes. Cut into squares.

Servings: 6

1/2 cup low-fat Gruyère cheese

1 frozen 9-inch prepared pie crust

1 cup low-fat milk

2 large eggs

1 teaspoon chopped fresh thyme

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1/4 teaspoon ground nutmeg

1 cup fresh or canned pumpkin purée

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.

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

Servings: 4

6 cups cubed, peeled fresh pumpkin (2 pounds)

Cooking spray

1.5 cups thinly sliced onion

1/4 cup all-purpose flour

2 cups low-salt chicken broth

1/4 teaspoon salt

1/4 teaspoon ground nutmeg
1/4 teaspoon pepper

3/4 cup shredded, reduced-fat Swiss cheese, divided

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

Preheat oven to 375 F. 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 sauté 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, -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.

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.

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).