Sale SPRAY FREE CROWN PUMPKIN Big Size Katikati Grown zoom
Price: $5.00 $4.50
Ex Tax: $3.91
Brand: Onion Vegie Place
Product Code: VPumpkinBIG1
Availability: In Stock
Bright, Rich Orange Colour, Fully Mature.
Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C & vitamin-E.
The brighter & stronger the colour of the flesh, the healthier it will be for you

Grown & harvested at the Onion Vegie Place, Katikati

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.

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.



  • Roasted in olive oil and 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 and 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.

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Pumpkin Recipes

Nutrition Information
Serving size:  ½ cup - 114g
per serving 
% Daily
intake per
per 100g 
Energy (kJ/Cal) 240/58 3% 211/50  
Protein (g) 1.6 3% 1.4  
Fat, total (g) 0.5 0.7% 0.4  
 - saturated (g) 0.2 0.8% 0.2  
Carbohydrate (g) 10.4 3% 9.1  
 - sugars (g) 7.0 8% 6.1  
Dietary fibre (g) 2.5 8% 2.2 Contains dietary fibre
Sodium (mg) 3 0.1% 3  
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
Potassium 479   420 Contains potassium

Percentage Daily Intakes are based on an average adult diet of 8700 kJ 
Your daily Intakes may be higher or lower depending on your energy needs. 
*Recommended Dietary Intake (Average Adult)

Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant & Food Research - 2014


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