How am I doing?

Use this quiz to check how much you are eating. Select the number that best answers the question.

        

How many days a week do you have a meal with 3 or more different vegies?

How many days of the week do you eat 2 or more pieces of fruit?

How often do you use legumes? (Includes baked beans, three bean mix, lentils, split peas, dried beans)

How often do you eat cruciferous vegies? (Includes broccoli, cauliflower, cabbage, Brussels sprouts, bok choy)

When making a shopping list, do you include a variety of fresh, canned, dried or frozen fruit and vegies?



PUMPKINS
Picture of assorted pumpkins - Ironbark, butternut, Japanese, orange minikin, gem squash and golden nugget
Use in soups, casseroles, curries, pasta and vegetable side dishes.
Varieties
Storage & Cooking
Serving Suggestion
Nutrition Information
Varieties include:
Iron bark: large with green-grey skin
Jarrahdale: large and round with grey-blue skin. The flesh should be firm and a deep yellow colour
Queensland Blue: deep blue-grey skin
Japanese: small to medium size, green skin and gold flecks with a very mild flavour
Butternut: shaped like a pear with a golden brown, hard skin. Its flesh is a deep orange colour
Smaller varieties of pumpkin are generally baked whole or hollowed out and cooked stuffed with meat or rice mixtures:
Orange Minikin: small, squat pumpkin with golden skin
Golden Nugget: small, round and orange red with bright orange flesh
Gem Squash: dark green in colour and about the size of an onion
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Storage
In cling film in refrigerator crisper for cut pieces, or at room temperature for whole pumpkins.
Cooking
Boil for 8 – 10 minutes.
Steam for 15 – 20 minutes or until tender.
Microwave in a covered dish with 1 tablespoon water on HIGH (100%) for 5 – 6 minutes or until tender, stirring after 4 minutes to ensure even cooking.
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Serving suggestion
Slice off the lids of mini pumpkins and scoop out the seeds with a spoon.
Bake with the lids at 180°C for 30 minutes or until tender. Fill with a mixture of chopped spinach, finely chopped almonds, grated nutmeg and ground black pepper. Cover with the lid and return to the oven for 10–15 minutes to heat the filling.
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Nutrition Information
Pumpkin
Low fat
Low sugar
Salt free
Good source of vitamin A
Contains vitamin C

One cup of cooked pumpkin provides one serve of vegetables.
NUTRITION INFORMATION
Serving size: 1 cup, 85g
Quantity per serving
Quantity per 100g
Energy
164.1 kJ
193.0 kJ
Protein
1.3 g
1.5 g
Fat
-saturated
0.2 g
0.0 g
0.2 g
0.0 g
Carbohydrate
-sugars
6.0 g
5.4 g
7.1 g
6.3 g
Fibre
2.3 g
2.7 g
Sodium
0.9 mg
1.0 mg
Vitamin A 100.3 ug (11% RDI*) 118.0 ug
Vitamin C
8.5 mg (19% RDI)
10.0 mg
* Recommended Dietary Intake
Pumpkin, boiled, without added salt, fat not added in cooking, 0.5 (pieces), 85g.
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