Boise, Idaho
October 9,  2001

What's fall without decorative pumpkins? They come in varied shapes, colors and sizes and are the perfect table centerpieces or spooky doorstep decorations. But did you know that pumpkins are nutrient goldmines, rich in vitamin A and beta-carotene? Albertson's, Inc., (NYSE: ABS) and its Jewel-Osco subsidiary corporate dietitians encourage daring souls to pick up a couple of extra Jack-o-Lanterns for dinner when you're picking out the perfect "ghoulish gourd" for the porch.

"Pumpkin is a very healthy fall vegetable," said Anita Kobuszewski, M.S., R.D., Albertson's senior registered dietitian. "October is also Vegetarian Awareness Month, which provides the perfect excuse to incorporate a plant-based meal into your diet for a change of pace. Explore new recipes such as Pumpkin Chili or Pumpkin Soup -- who knows, it may become a favorite family fall tradition!"

One cup of pumpkin puree has:
-- less than one gram of fat

-- more than two grams of protein
-- 310-percent of the daily requirement of vitamin A
-- 20-percent of the daily vitamin C requirement
-- It is also a great source for iron, potassium, folate, zinc, and selenium.

Pumpkin seeds are also packed with nutritional value. In fact, they are only second to peanuts in protein content.

Heads up calorie counters: With only 80 calories per cup, pumpkin is a hauntingly low-fat way to add flavor, texture and nutrients to a variety of foods. Add a couple of spoonfuls of puree to a fruit smoothie, a favorite soup, stew or chili recipe. Pumpkin puree can also be substituted in recipes that call for winter squash, sweet potatoes or solid pack canned pumpkin.

When selecting a pumpkin, make sure there are no blemishes or decay spots and a bit of a stem is left in place. Smaller sizes will have more tender, flavorful flesh. Among the sweetest and tastiest of the pumpkins are the sugar pumpkins, also called "pie pumpkins." Pumpkins keep for up to one month if stored uncut in a cool, dry place.

The best way to preserve the intensity of flavor in pumpkins is to steam or bake them. Baking is the easiest method and it does not require the pumpkin skin to be removed before cooking. If a recipe calls for pumpkin cubes, you can bake large pieces until soft enough to remove the skin easily, then proceed with the recipe.

Try the recipes below or check out a cookbook for some new pumpkin dishes.

PUMPKIN PUREE

Cut a pumpkin in half crosswise and remove the seeds and stringy insides (reserve the seeds if you want to roast them). Cover the cut sides with aluminum foil and place the pumpkin halves on a baking sheet (foil side up). Bake in a preheated 350-degree oven for about 90 minutes or until the flesh is fork tender. Remove from the oven and let the pumpkin cool. Scoop out the meat and mash in a food processor. If the puree is watery, simply drain it in a cheesecloth-lined colander. Pumpkins yield about one cup per pound (3 lb. pumpkin = 3 cups puree).

SEEDS

To roast pumpkin seeds, first wash them thoroughly. Roast in a 375-degree oven for 20 to 30 minutes, spray with a little oil and increase the temperature to 400 degrees and brown for another five to 10 minutes. Salt to taste and, once completely cooled, store in an airtight container.

PUMPKIN CHILI -- Vegetarian Style
1 medium pumpkin, 4 to 5 pounds or 2 cups solid pack pumpkin
1 small yellow onion, chopped
1 clove garlic, minced
1 red bell pepper, cored, diced
2 tablespoons vegetable oil
2 cups cubes firm tofu (or one pound lean ground turkey or beef)
4 cups diced tomatoes
2 cups tomato sauce
2 cups cooked kidney beans
1 cup whole corn kernels
1/2 cup diced green chilies, to taste
1 tablespoon chili powder
1 teaspoon ground cumin
Salt and fresh black pepper

Cut lid in top of pumpkin; set aside. Remove seeds and pith; replace lid. Bake at 375 degrees for 20 minutes. Scoop out pumpkin flesh, leaving at least 1/2-inch to hold pumpkin shape. Dice pumpkin and set aside. Reserve pumpkin shell.

In 6-quart saucepan, saute onion, garlic and bell pepper in oil 5 minutes or until tender. (If adding meat, now add ground meat; cook, stirring until browned. Drain.) Add tomatoes, tomato sauce, reserved pumpkin (2 to 3 cups fresh or 2 cups canned), kidney beans, corn, chilies, chili powder, cumin, salt and pepper. Bring to a boil; reduce heat, cover, simmer 30 minutes or to desired consistency. During the last 5 minutes of cooking time, add the tofu to heat through. Stir often (yet gently) and adjust seasoning to taste. Serve from reserved pumpkin shell. Garnish if desired with shredded cheese and/or sour cream. Serve over cooked rice. Makes six to eight servings.

Albertson's currently offers its corporate dietitian program in its California, Idaho and Florida Albertson's stores and its Midwest Division Jewel-Osco stores. The dietitians are available to the public to answer questions about smart eating. For more information, visit Albertson's corporate website, www.albertsons.com, and click on Healthy Eating. You can also log on to www.jewelosco.com and click on the "Nutrition In Focus" link for more information.

Company news release
N3864