Pick your pumpkin
Are pumpkins a fruit or a vegetable? Botanically they are a fruit as they have seeds on the inside, however nutritionally we call them a vegetable as they contain nutrients that are more similar to vegetables.
Pumpkins are in season in autumn and winter and can be a less expensive way to get your daily veg requirements. They are packed with beta carotene to keep your eyes healthy as well as Vitamin C and fibre, especially if you keep the skin on.
Pumpkin is delicious roasted, steamed, mashed or added to your favourite dishes. Just 75g or half a 2 cm slice of pumpkin is 1 serve of veg.
How do I store pumpkin?
Whole pumpkins can be stored for around 3-4 months in a cool place. Store the pumpkin upside down on a mat such as a piece of cardboard, to prevent it from rotting. For cut pumpkin it can be stored in the fridge for up to 1 week, but make sure it’s air tight by wrapping it firmly with a t-towel or a beeswax wrap to prevent mould.
If you’re struggling to get your kids to eat pumpkin, try these tasty recipes:
- Pumpkin and Sweet Potato Scones
- Pumpkin and Cheese Pikelets
- Roast Pumpkin and Tomato Pasta Sauce
Types of pumpkin
Here’s a guide to commonly found pumpkins in the supermarket to help you choose the best pumpkin for your meal.
| Pumpkin Type | Appearance | Description | Cooking Uses |
| Kent (also called Jap or Kabocha) | Round shape, green and yellow skin, small size (1-3 kg) | Very sweet flavour, soft dry texture | Soup, salad, quiche – can leave skin on if cooked well |
| Queensland Blue | Round and ridged shape, grey and blue skin, large size (2-5 kg) | Smoky savoury flavour, smooth dry stringless texture | Curry, scones, soup, mashes – good for boiling or baking |
| Butternut | Cylindrical long shape (2 kg), light orange skin | Nutty sweet flavour, dry dense texture | Good for roasting – can leave skin on if cooked well |
| Jarrahdale | Round and ridged shape, grey skin, medium size (1-3 kg) | Sweet flavour, fine stringless texture | Good for boiling or steaming |
| Golden Nugget | Round shape, gold yellow flesh, small size (1 kg) | Sweet flavour, starchy texture | Stuffed, casseroles, pasta dishes – good for baking |
