Pumpkins
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Pumpkins are a delicious, hearty and versatile ingredient that can be used to make a variety of dishes including desserts, soups and Italian cuisine. Besides being the perfect Halloween decoration, pumpkins are one of the densest sources of Vitamin A and a rich source of many antioxidants. Australian grown pumpkins can be grown all year long in tropical climates.

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.

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.

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