Healthy living


Varieties of pumpkin
L to R from top left: gem squash pumpkin, golden nugget pumpkin, orange minikin pumpkin, butternut pumpkin, ironbark pumpkin, Japanese pumpkin,

Use in soups, casseroles, curries, pasta and vegetable side dishes. Smaller varieties of pumpkin are generally baked whole or hollowed out and cooked stuffed with meat or rice mixtures:


  • 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.
  • 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.


In cling film in refrigerator crisper for cut pieces, or at room temperature for whole pumpkins.


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.

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.

This publication is provided for education and information purposes only. It is not a substitute for professional advice. Information about a service, product or treatment does not imply endorsement and is not intended to replace professional advice. Readers should note that over time currency and completeness of the information may change. All users should seek advice from a qualified professional for answers to their questions.

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