SPRAY FREE CROWN PUMPKIN MEDIUM Size KATIKATI Grown

There is no reason to force yourself to eat an entire pumpkin at one sitting... when frozen in a freezer proof container, pumpkin retains virtually all its goodness & nutrition

Use pumpkin to replace oil in brownies & butter in other recipies to keep your recipies low calorie & delicious & your belly flat.

Store Pumpkins at 12-14 degrees Celcius with an 85% relative humidity.

It is one of the very low calorie vegetables. 100grams provides just 26 calories & contains no saturated fats or cholesterol; however, it is rich in dietary fibre, anti-oxidants, minerals, vitamins.

The pumpkin is one of the food items recommended by dietitians in cholesterol controlling & weight reduction programs.

Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin A, vitamin C & vitamin E.

TRY THESE IDEAS WITH PUMPKIN:
 

• Roasted in olive oil and chopped parsley, sage & rosemary
   
• Soup with diced chilli & chopped mint
   
• Baked wedges topped with blue cheese & roasted pinenuts
   
• Boiled & mashed with white miso & lime zest
   
• Diced, roasted in salads with green leaves & feta with a lime, ginger, garlic & coriander dressing
   
• Sliced, baked & used in a panini with spinach & swiss cheese
   
• Mini varieties stuffed with diced vegetables, baked topped with mozzerella
   
• Boiled and mashed with orange juice, yogurt & freshly ground pepper.
   
• Diced for pastas & risottos
   
• Steamed & mashed with Onion Marmalade & ground cinnamon
   
• Wedges roasted with potatoes, kumara, carrots, turnips & swedes for roast meals
   
• Baked & mashed in pies, muffins, cakes, breads & loafs

Pumpkins like warm & spicy flavours, so that means more cumin, coriander, ginger, nutmeg, paprika, allspice, curry spices, cinnamon & herbs: basil, thyme, rosemary, sage, parsley.

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Pumpkin Recipes

Pumpkin Fact Sheet