Pumpkin

Whole pumpkins store best in a cool, dark, well-ventilated place. Cut pumpkin should be wrapped and refrigerated; cooked or puréed pumpkin freezes well in airtight containers or ice cube trays.

Values for raw pumpkin flesh. Canned purée may vary slightly. Rich in beta-carotene and potassium.

Choose smaller 'sugar pumpkins' (2–4 lbs) for cooking rather than large carving varieties, which are more watery.

Roast pumpkin flesh at 350°F for 45–60 minutes until tender; scoop out and purée for homemade pumpkin purée.

Pumpkin seeds (pepitas) are edible and nutritious—roast them with salt and oil for a snack.

Canned purée is a convenient swap for fresh and works in most recipes; check labels to avoid added sugar.

Spices: cinnamon, nutmeg, ginger, cloves, cumin

Savory: sage, thyme, garlic, onion, chili

Proteins: chicken, beef, lentils, tofu, chickpeas

Dairy: cream, coconut milk, cheddar, ricotta

Other: maple syrup, brown sugar, olive oil

Using large carving pumpkins instead of cooking varieties—they're stringy and watery.

Not roasting or cooking pumpkin long enough, leaving it tough or hard to purée.

Confusing canned pumpkin pie filling (which contains spices and sugar) with plain pumpkin purée.