A vegetarian main that ticks all the boxes
Preheat oven to 200℃
Cut a large circle around the stem of the pumpkin (large enough to fit your hand into) and remove. With a spoon, scoop out the seeds and stringy bits from the pumpkin
In a separate bowl mix together all other ingredients, except the olive oil
Spoon the mixture inside the pumpkin and place carefully on a baking tray, rub olive oil onto the outside of the pumpkin. Roast in the oven for 45 mins, or until the pumpkin is soft when pierced with a fork
Slice pumpkin and serve with rice filling
Nutrition information (per serve):
Energy (1676kJ)
Protein (13.9g)
Total fat (8.1g)
Saturated fat (2.1g)
Carbohydrate (56.8g); Starch (21.6g), Sugars (35.2g), Added sugars (6.5g), Free sugars (6.5g)
Dietary fibre (14.8g)
Sodium (370mg)
Calcium (187mg)
Iron (3.6mg)
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What is healthy eating?
Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:
Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.
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Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.
