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.
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- Also called the Jap or Delica.
- Small pumpkin usually between 1 and 3kg.
- Mottled green and yellow skin.
- Golden yellow flesh.
- Very sweet taste.
- Said to resemble sweet potato in texture and taste.
- Many different Japanese varieties are grown, such as Ken’s Special Hybrid, Delica, Kurijiman and Pacifica
Delica, Kurijiman and Pacifica are also called ‘Kabocha’. - Available: all year.
It is simmered in sweetened coconut milk as a warm dessert – often with tapioca pearls. The Thais hollow it out, fill the cavity with a duck egg custard and steam it.
Health Benefits
Pumpkins are low in carbohydrates have no saturated fats or cholesterol and can help prevent lung and cavity cancers. Pumpkins also include vitamins C and E, and xanthin, lutein and carotenes. 100g of pumpkins yields the following:
- Calories – 26
- Total Carbs – 2% of DV
- Protein – 1g
- Dietary Fibre – 2% of DV
- Vitamin A – 148% of DV
- Vitamin C – 15% of DV
- Calcium – 2% of DV
- Iron – 4% of DV
*Percent Daily Values are based on a 2000 calorie diet.