This golden gourd is the king of winter vegies! Super low in fat and kilojoules, pumpkin provides you with fibre to fight disease and potassium to battle high blood pressure.
This bright orange veg owes its colour to beta-carotene, which becomes vitamin A in the body, promoting healthy growth and vision. Its other antioxidants, which include immunity-boosting vitamin C, help you stave off the sniffles, which may be the best reason to curl up with a warm bowl of pumpkin soup this winter!
Pick the best
Whether you’re buying sweet Kent, full-flavoured Queensland Blue or nutty butternut pumpkin, choose undamaged gourds that feel firm and heavy for their size. Whole pumpkins will keep at room temperature in a cool, dry spot for up to two months, but wrap cut pieces in cling film and store them in the fridge for up to five days.
Try these easy pumpkin ideas
Layer the flavours: Roast pumpkin shines with a sprinkling of spice! Toss pumpkin wedges with chilli flakes and thyme, and spray with olive oil before roasting. Add a dollop of natural low-fat yoghurt to cut through the heat, and serve.
Add natural sweetness: Sweet butternut pumpkin is the perfect complement to Indian food’s bold flavours. Add chunks of peeled pumpkin to your next curry or dahl, and cook until its flesh is tender and falling apart.
Warm up a salad: A salad of roast veg is a welcome sight in winter. Combine roast pumpkin pieces with crumbled feta and chopped herbs, such as rosemary or thyme. Scatter salad with baby spinach and chopped walnuts, and drizzle with balsamic vinegar.
Did you know?
The brighter the orange of pumpkin flesh, the more beta-carotene it contains.
Half a cup of cooked pumpkin has just 120kJ/29cal.