Ginger and Lime Pumpkin Mash

The Pumpkin's main nutrients are lutein with both alpha and beta carotene, the latter of which generates vitamin A in the body.


  • 1 wedge of pumpkin (1.2 kg)
  • 3 Tbsp lime flavoured avocado oil
  • 1 tsp grated fresh ginger
  • ¼ cup sour cream
  • ¼-½ cup milk
  • freshly ground black pepper


  1. Remove the pumpkin seeds. Place the pumpkin in a plastic bag in the microwave and cook on high power for 8-10 minutes, or until the pumpkin is soft and tender.
  2. Slip the skin off. Mash the pumpkin with the oil, ginger, sour cream and milk to a smooth consistency adding more milk if necessary.
  3. Season with pepper.

Hints & Tips

If you don't have lime flavoured avocado oil, lime juice with a good quality olive oil
will also give great tasting results

For more vegetable recipes go to vegetables.co.nz

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