Fun , festive , bright and varied — you can also use them as a decoration . If you ’ re looking for a craft to do with the family , you can hollow them out , carve some creative artwork , and make your own pumpkin treats from scratch .

It takes a little time to carve , toss out the strings , separate the seeds ( which can be also be eaten ), cook down the flesh and then start your recipe . Below are ideas for how to make pumpkin puree and pumpkin seeds , and a recipe for pumpkin cheesecake bars .

A few tips :

• If using fresh pumpkin , use a smaller variety ( 4-7 pounds ). There are special , sweeter pumpkins that are

60 WNY Family October 2018 less hassle and more flavorful than the larger versions . They are sometimes call sugar or pie pumpkins .

• You can substitute pumpkin with squash or mashed sweet potatoes .

• Cinnamon , cloves , nutmeg , ginger , allspice or pumpkin spice all compliment the flavor of pumpkin .

• There are several good varieties of gluten free graham crackers . If you cannot find graham cracker crumbs , just put graham crackers in a blender or food process until they ’ re ground to crumbs .

Free of : DAIRY , EGGS , SOY , WHEAT *, PEANUTS , TREE NUTS , SHELLFISH and GLUTEN * Yield : 16 bar cookies Prep Time : 10 minutes Cook Time : 35-40 minutes

Crust 1 cup graham cracker crumbs * ( regular or gluten free ) 1 tablespoon sugar 1 / 4 cup margarine , melted ( or oil )

Filling 1 cup canned pumpkin , squash , or mashed sweet potatoes ( see note ) 1 8-oz . container soy cream cheese , softened ( or regular cream cheese ) 1 / 2 cup packed brown sugar 2 teaspoons cinnamon 1 teaspoon vanilla extract

Preheat oven to 350 degrees . Mix together the graham crackers , sugar , and margarine . Press into the bottom of an 8x8 pan . Set aside .

In a medium bowl , blend together filling ingredients . Pour over crust . Bake at 350 degrees for 35-40 minutes , until slightly firm . Cool on a wire rack . Optionally , frost with sour cream topping ( recipe below .) Chill until firm . Cut into bars .

Sour Cream Topping 1 cup soy sour cream ( or regular sour cream ) 1 / 4 cup sugar 1 teaspoon vanilla Blend together , spread over bars . Chill until firm .

NOTE : If you want to use eggs , reduce the pumpkin by 1 / 2 cup ; use two eggs with the other filling ingredients .

Fresh Pumpkin Puree Cut open the pumpkin ; remove the seeds and strings . Discard the strings , reserve the seeds if you ’ d like to roast them . Cut pumpkin into 4-6 pieces , place onto a foil lined baking sheet , skin side up . Bake at 375 degrees for 1 – 1 1 / 2 hours , until tender . Remove the pulp and discard the rind . Process with a blender , food processor , or mixer until smooth . Wring in cheesecloth to eliminate excess moisture . Use within 2 days or freeze for up to one month . On average , this will yield about 2 cups of pumpkin puree .

To Roast Pumpkin Seeds

Clean seeds thoroughly and spread in a single layer on a cookie sheet to dry out , for about a day . When ready to roast , preheat oven to 325 degrees . Toss pumpkin seeds with about 2 teaspoons of oil per cup of seeds ; salt to taste . Spread out in a single layer on a cookie sheet . Bake at 325 degrees for about 40 minutes , until lightly brown . Do not overcook .

If you have any questions about our column , e-mail Kathy at allergy @ roadrunner . com . For further information about food allergies , contact FARE at www . foodallergy . org , or call 1-800-929-4040 .

Kathy Lundquist is a Western New York parent whose son , now an adult , was born with severe food allergies . Over the last two decades she has worked tirelessly , in a variety of capacities , to increase community awareness about food allergies .