Pumpkins look great on your doorstep, and taste delicious in pies, but that is not all they are good for.

The pumpkin is a member of the gourd family which includes watermelon and squash. The orange flesh of the pumpkin make it a storehouse of many anti-oxidant vitamins such as vitamin A, vitamin C, vitamin E and potassium. Vitamin A is important for good visual sight and some research suggests that it helps protect the body against lung and oral cavity cancers. Pumpkin seeds are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. You can now buy these in bulk.

Fresh pumpkins are available fall through winter. Whole pumpkins can be stored in a cool, dark place for up to two months. When selecting a pumpkin, look for ones that do not have blemishes. Steer clear of the giant field pumpkins that are perfect for carving; the flesh is too stringy for baking and roasting. For an unbeatable tender and velvety puree, choose a medium-sized (four pound) pumpkin, sometimes called a sugar pumpkin or pie pumpkin.

Here are two simple ways to transform an uncooked pumpkin into the puree for use in a variety of recipes:

Baking method

* Cut the pumpkin in half and discard the stem section and scrape out the stringy pulp. Save the seeds to dry and roast.

* Place the two halves face down n a shallow baking dish, and cover with foil.

* Bake in a preheated 375 degree oven for about 1 1/2 hours for a medium-sized sugar pumpkin, or until fork tender.

* Allow the baked pumpkin to cool, scoop out the flesh and puree or mash it.

* Press the pumpkin puree through a sieve for use in silky smooth custards or soups,.

Microwave method

* Cut the pumpkin in half, discarding the stringy insides as instructed above.

* Microwave on high power for seven minutes per pound, rotating the pieces every few minutes to promote even cooking. Process as above.

* Refrigerate your fresh pumpkin puree for up to three days, or store it in the freezer up to six months, and enjoy fall pumpkins for months to come.

Ways to add pumpkin to your plate:

* Use 1/4 cup pumpkin in place of one egg in baked breads and muffins.

* Pumpkin pancakes: 2/3 cup mashed pumpkin, 2 cups pancake mix, and 1 1/2 cups water.

* Pumpkin smoothie: blend pumpkin, fat-free milk, frozen vanilla yogurt, a dash of cinnamon and nutmeg in a blender.

* Pumpkin pasta sauce: warm 15 ounces pumpkin puree, add 1/4 cup shredded parmesan cheese, 1 tbsp chopped fresh sage, dash of nutmeg, add pasta water to desired consistency.

Remember the versatile pumpkin is more than just fall decor. Bon Appetit!

Dr. SeAnne Safaii, Ph.D., RD, LD, is an associate professor at the University of Idaho.