WHAT’S IN Season PUMPKIN
FRUIT
Apples
Avocados
Custard apples Dates
Grapes
Kiwifruit
Lemons
Mandarins: Imperial Nashi
Oranges: Navel Pears
Persimmons Pomegranates Quinces
Rhubarb
VEGETABLES
Asian greens
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Celeriac
Eggplant
Fennel
Kale
Leeks
Mushrooms
Parsnips
Silverbeet
Spinach
Sweet potato
Swiss chard
Turnips
HERBS & SPICES
Garlic
Ginger Horseradish Parsley
Basil
Chives Coriander
Dill
Kaffir lime leaves Lemongrass Mint
Oregano
Parsley
Sage
Health benefits
Pumpkins are a rich source of fibre, antioxidants and vitamin A. Vitamin A is regarded useful in preventing degenerative diseases and maintaining healthy eyesight. Pepitas (pumpkin seed kernels) are a good source of protein; they provide all the essential amino acids, making them particularly valuable for vegetarians. They are also an excellent source of magnesium, a mineral that is the catalyst for the many biochemical reactions within the body required for a healthy immune system.
Common varieties
Butternut This is a good all-rounder pumpkin suitable for soups, mashes and roasting. It has a pale orange thin skin and is easy to peel.
Golden Nugget Small and round with a with a deep orange skin, this pumpkin is suitable for stuffing and roasting.
Jarrahdale This is a large pumpkin with a ribbed grey skin. It has a sweet-flavoured flesh that is best suited for roasting.
Kent Also known as Jap pumpkin, it has a grey ribbed skin with yellow speckles. It has a yellow flesh and is great in salads.
This well-known variety has grey skin and a deep orange flesh. It is a good all-rounder pumpkin.
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