Make the most of aged pumpkin this fall

As the air turns crisp, aged pumpkin comes into its prime. Unlike the zucchini-style squash harvested in summer, aged pumpkin is left on the vine until its flesh ripens to a deep yellow.

The Ministry of Agriculture, Food and Rural Affairs lists October through December as the peak season for aged pumpkin. The gourd is rich in dietary fiber and antioxidants such as beta-carotene, and its natural sweetness and filling quality make it an appealing ingredient for those watching their calorie intake.

Its standout nutrients are carotenoids — beta-carotene, lutein and zeaxanthin — the natural pigments responsible for the pumpkin's deep yellow and orange hues. Beta-carotene converts to vitamin A in the body, and together with lutein and zeaxanthin it supports overall eye health and immune function.

Aged pumpkin is also a good source of dietary fiber and potassium, making it useful for promoting fullness and reducing bloating during a diet.

According to nutritional data from the Ministry of Food and Drug Safety, 100 grams of raw aged pumpkin contains 336 milligrams of potassium — about 1.5 times the 224 milligrams found in zucchini. Potassium helps offset the effect of sodium on blood pressure.

For a nutritious autumn table built around aged pumpkin, two dishes stand out: aged pumpkin nutritional pot rice and aged pumpkin pancakes.

The pot rice combines aged pumpkin with lean chicken, seasonal shiitake mushrooms and chestnuts, all cooked together in a single pot. Served with a seasoned soy sauce and mixed at the table, it makes a satisfying meal on its own without the need for extra banchan.

To prepare it, rinse white rice and glutinous rice, soak for about 30 minutes, then drain. Coat the bottom of a pot with sesame oil, add chicken tenderloin with marinade ingredients and stir-fry, then add the rice and continue to stir until the grains turn translucent. Pour in kelp broth, add salt and place chestnuts on top, cover and bring to a boil over medium heat. When the liquid begins to bubble, add the aged pumpkin, shiitake mushrooms and ginkgo nuts, reduce to low heat and cook for 15 to 20 minutes. Turn off the heat and let the rice steam for about five minutes before serving with seasoned soy sauce.

On a chilly or rainy autumn day, aged pumpkin pancakes make a welcome treat, showcasing the gourd's nutty, subtly sweet flavor.

To make them, place julienned aged pumpkin in a bowl, sprinkle with sugar and salt and let sit for about 20 minutes until moisture is released. Mix in pancake flour until a thick batter forms. Heat a generous amount of oil in a pan, ladle in the batter and shape into rounds, then pan-fry until golden on both sides. Serve with vinegar soy sauce.