Avocado and Pumpkin Salad
This Avocado and Pumpkin salad is very simple to prepare and is absolutely delicious! Add chicken to make a healthy meal or serve as a side dish at your next BBQ.
Jan
Feb
Mar
Apr
May
Jun
Jul
Aug
Sep
Oct
Nov
Dec
- Similar shape to the Queensland Blue.
- Large ribbed pumpkin with orange/yellow skin.
- Usually 5 to 7 kg in weight.
- Yellow to orange flesh.
- Relatively small internal cavity filled with flat seeds.
- Commonly sold in Australia as segments, as whole pumpkins are large.
- Great for boiling, roasting or mashing.
- Available: all year; peak season: late summer to autumn.
Health Benefits
100g of Pumpkin yields the following:
- Calories –296
- Total Carbs – 50g
- Protein – 10g
- Dietary Fibre – 6g
- Vitamin A – 23% of DV
- Vitamin C – 2% of DV
- Calcium – 2% of DV
- Iron – 58% of DV
*Percent Daily Values are based on a 2000 calorie diet.
Selecting tips
Selecting tips
- Check for a smooth, uniformly coloured skin; the flesh should be firm.
- Knock on the shell – ripe pumpkins will make a “hollow” sound.
- Look for a pumpkin that is completely orange, because partially green pumpkins might not ripen any further.
Storage tips
- Pumpkins should store for a considerable time (many weeks) if kept in a cool dry place.
- However, once cut a pumpkin should be kept in the refrigerator with the seeds removed.
- It may be cooked with skin on or off.