Nothing says Halloween like a glowing pumpkin, and the farmers markets in Cayuga County are offering a large variety of sizes and shapes at very reasonable prices. As you prepare to pick the perfect pumpkin, ponder these questions:

What size is best? Miniature pumpkins work well for table decorations, small pumpkins are best for cooking and larger pumpkins make the best jack-o-lanterns.

Is a pumpkin a fruit or a vegetable? It is a fruit but it is in the same family as winter squash, which is used as a vegetable.

How do you cook a pumpkin to use for pie? After cooking and cooling the pumpkin, remove the skin and mash or blend until smooth. Use one of these methods to cook the pumpkin:

1) Cut into pieces and boil in an inch of water for 20-30 minutes or until soft. Drain well.

2) Cut in half, remove seeds, place cut side down on a cookie sheet and bake at 350 degrees for one hour or until fork tender.

3) Cut in half, remove seeds, place half cut side down on microwave safe plate and microwave on high for 15 minutes or until fork tender. Repeat with other half.

What can cooked or canned pumpkin be used for besides pie? Use in muffins, breads, cookies, cakes and soups. Combine pumpkin with cream cheese and pumpkin pie spice to spread on toast or pancakes.

Is pumpkin nutritious? Yes, for several reasons. It contains several antioxidants including carotenoids, which reduce the risk of damage to cells from free radicals and lutein and zeaxanthin which reduce the risk for cataracts and macular degeneration. It also is a good source of potassium and fiber.

How can pumpkin seeds be used? After scooping seeds out of the pumpkin, wash pulp off the seeds using warm water. Dry with paper towels. Spread evenly in a single layer on a paper bag to dry overnight. Roast at 300 degrees for 30 minutes. Cool and store in an airtight container in the refrigerator. Pumpkin seeds can be eaten as a snack food or added to vegetables, salads, cereals or cookies.

Thursday, Oct. 25, is the last chance this season to visit with Becky Crawford at the Cornell Cooperative Extension table at the Auburn Farmers Market.

She will be serving pumpkin pancakes with pumpkin spread as a farewell treat.

Visit www.cce.cornell.edu/cayuga for more nutrition information and easy recipes.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell

Cooperative Extension of Cayuga County

Pumpkin Pancakes

Makes 16 pancakes

2 eggs

2 cups skim milk

2 tablespoons oil

1 cup canned pumpkin

2 cups all-purpose flour (or 1 cup all-purpose flour and 1 cup whole wheat flour)

1 tablespoons brown sugar

1 tablespoon baking power

1/2 teaspoon salt

2 teaspoons cinnamon

1/2 teaspoon pumpkin pie spice (optional)

In a large mixing bowl, beat eggs. Add

remaining ingredients and stir with a spoon

or whisk until batter is smooth. Heat griddle or frying pan over medium-high heat. Pour 1/4 cup batter for each pancake. Flip when top is bubbly. Cook second side until golden brown. Serve warm with syrup, apple sauce, apple butter or pumpkin spread (see article at left).