The brighter & stronger the colour of the flesh, the healthier it will be for you.
It is one of the very low calorie vegetables. 100g provides just 26 calories & contains no saturated fats or cholesterol; however, it is rich in dietary fibre, anti-oxidants, minerals, vitamins.
The pumpkin is one of the food items recommended by dietitians in cholesterol controlling & weight reduction programs.
Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C & vitamin-E.
Pumpkins are a hybrid variety
There is no reason to force yourself to eat an entire pumpkin at one sitting... when frozen in a freezer proof container, pumpkin retains virtually all its goodness & nutrition
Store Pumpkins at 12-14 degrees Celcius with an 85% relative humidity.
TRY THESE IDEAS WITH PUMPKIN:
Roasted in olive oil & chopped parsley, sage & rosemary
Soup with diced chilli & chopped mint
Baked wedges topped with blue cheese & roasted pinenuts
Boiled & mashed with white miso & lime zest
Diced, roasted in salads with green leaves & feta with a lime, ginger, garlic & coriander dressing
Sliced, baked & used in a panini with spinach & swiss cheese
Mini varieties stuffed with diced vegetables, baked topped with mozzerella
Boiled & mashed with orange juice, yogurt & freshly ground pepper.
Diced for pastas & risottos
Steamed & mashed with Onion Marmalade & ground cinnamon
Wedges roasted with potatoes, kumara, carrots, turnips & swedes for roast meals
- Baked & mashed in pies, muffins, cakes, breads & loafs
Pumpkins like warm & spicy flavours, so that means more cumin, coriander, ginger, nutmeg, paprika, allspice, curry spices, cinnamon & herbs: basil, thyme, rosemary, sage, parsley.
|Serving size: ½ cup - 114g|
|Fat, total (g)||0.5||0.7%||0.4|
|- saturated (g)||0.2||0.8%||0.2|
|- sugars (g)||7.0||8%||6.1|
|Dietary fibre (g)||2.5||8%||2.2||Contains dietary fibre|
|Vitamin A Equiv. (µg)||604||81% RDI*||530||A good source of vitamin A Equiv.|
|Vitamin C (mg)||21.7||54% RDI*||19.0||A good source of vitamin C|
|Vitamin E (mg)||1.3||13% RDI*||1.1||A source of vitamin E|