The Australian Women’s Weekly Food

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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