Pumpkin
Thought to have originated in South America, pumpkins have been enjoyed for centuries. The Maori ate gourds baked in the hangi before Europeans came.
The terms pumpkin and squash are often used interchangeably. Pumpkin generally describes winter squash which are hard skinned, hard fleshed mature fruit.
There are lots of different varieties available and whilst they vary in taste and texture, most can be used interchangeably in recipes. Like most vegetables, there is sometimes enormous variation between characteristics of a specific type of pumpkin. This is caused by variations in growing conditions such as temperature, soil type and fertiliser used.
CROWN or GREY: They have a hard blue / grey skin, with a rich orange flesh. Crown pumpkins are generally 30 cm in diameter, 10 cm deep, and about 4 kg.
What to look for
Choose firm pumpkins and squash that have undamaged skin and feel heavy for their size. It is important to select pumpkin and squash which are mature. A mature pumpkin or squash will be shiny or slightly slippery to feel, whilst an immature one will be slightly sticky. Another indication is brown flecks (or corking) on the stem - the more flecks the more mature.
How to keep
Store at 12 - 14°C with an 85% relative humidity.
CONSUMER STORAGE: Store in a cool, dark, dry place. Once cut, remove the seeds, wrap in plastic film and refrigerate.
Nutritional value
Pumpkins and squash are an excellent source of vitamin A, containing high levels of the pro-vitamin A carotenes (&alhpa-carotene, &beta-carotene, &beta-cryptoxanthin) which the body converts to vitamin A. Lutein and zeaxanthin are also found. The brighter and stronger the colour of the flesh, the more carotenoids the pumpkin will contain. Some vitamin C, potassium and fibre are also supplied in useful amounts. Pumpkin is surprisingly low in calories, containing less than vegetables of similar texture like kumara, parsnip and potatoes.
How to prepare
Pumpkin and squash are interchangeable and can be used in the same recipes. Some varieties have very tough skins which are difficult to cut. Often it is easier to cook the pumpkin with the skin on and then remove the flesh, this is easy in the microwave. If they are whole pierce the skin well before you cook them, otherwise they'll explode. Alternatively, roughly chop and boil or microwave the pieces until tender.
Ways to eat this vegetable
Traditionally roasted, pumpkins can also be used in soups, flans, pies, be baked and stuffed, and made into moist cakes and breads. Baked, steamed, sauteed, steamed or mashed, they make a delicious side vegetable and are particularly enhanced by nutmeg. Cooked and cooled they are also good in a salad.
when you can get it
All year round depending on the variety.
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