There are many different pumpkin varieties out there, however, butternut and crown pumpkins are the most commonly found in New Zealand and the most recognisable. Butternuts have a lovely creamy beige skin and an elongated shape which is thicker at one end. Their rich orange flesh and sweet flavour make them perfect for roasting, not to mention their thin skin making them a lot easier to peel compared to other varieties. Crown, or grey, pumpkins are instantly recognisable by their blue/grey skin. The most common variety sold in New Zealand is Whangaparoa. Because of their hard skin, they keep well when stored in a cool dark place and are usually available all year round.
Pumpkins are a particularly good source of fibre, as well as a range of vitamins and minerals. Vitamin A is the real star though. One cup of cooked pumpkin has a whopping 245 percent of your daily needs! Pumpkin seeds are also a great source of essential vitamins in minerals. They are super high in iron, manganese, and other key minerals; they also contain large amounts of Vitamin K and protein.