The Veggie Hub

09/06/2026

Is Sungold Kiwifruit healthier than regular kiwifruit?

According to research, the golden kiwifruit has nearly double the amount of vitamin C, enough to meet the daily requirement. As an added bonus, this beautiful fruit is excellent for the skin!
In terms of dietary fiber, the green kiwifruit has 1.5 times more than its golden cousin.

Sungold Kiwifruit
• Total Fat 0g. 0%
• Saturated Fat 0g. 0%
• Cholesterol 0mg. 0%
• Sodium 0mg. 0%
• Potassium 470mg. 13%
• Total Carbohydrates 24g. 8%
• 8%
• Sugars 18g.

How many golden kiwis should I eat a day?
Eating two Sungold kiwis per day might help support your vitality.
If you are currently deficient in vitamin C, eating two Sungold Kiwis or supplementing with a daily dose of vitamin C every day could have positive outcomes related to mood and energy.

08/06/2026

Here are some great snack ideas for kids

• Vegetable sticks – keep sealed in your fridge. Try cottage cheese or hummus as a dip.

• Cold cooked vegetable leftovers – try making a few extra potatoes and kūmara at lunch or dinner.

• Fresh fruit – eat whole or slice up and have in cereal, smoothies, or with unsweetened yoghurt.

• Frozen fruit – try chopped up oranges, grapes, nectarines or peaches as a snack or blend frozen bananas to make a healthier version of ice cream.

• Sandwiches – cold meat or cheese and salad filling (lettuce, tomato, cucumber, avocado), banana, egg, peanut butter, marmite and cheese, cottage cheese / hummus and tomato.

• Instead of plain bread you can get creative and try rice cakes, bread rolls, pita bread, crackers, crumpets, and add toppings like tomato, avocado, cheese or tuna.

• Grilled cheese or baked beans on toast.

• Toasted English muffins, fruit bread, wholemeal cheese scones, savoury muffins.

• Cereals – select cereals with reduced fat and sugar.

• Plain popcorn – avoid adding too much salt, sugar or butter and never offer popcorn to children less than 3 years of age.

• Pikelets topped with banana & fresh strawberries or a thin scrape of jam.

• Cheese with plain crackers.

• Smoothies – try banana, blueberry & plain yoghurt or milk.

• Unsweetened yoghurt – mix in fresh fruit to add flavour.

• Cheese and gherkins.

• Boiled egg.

• Birds breakfast – mix of toasted seeds and nuts – avoid giving whole nuts to children under 5 due to the risk of choking.

• Sliced ham or other cold cuts (keep refrigerated).

08/06/2026

Roasted or Grilled Cauliflower Steaks Recipe

2 heads Cauliflower
2 tbsp Olive oil
1/2 tsp Sea salt
1/2 tsp Black pepper
1 tsp Paprika
1/2 tsp Garlic powder

Instructions
Preheat the oven to 220c. Line a baking sheet with parchment paper.

Cut the cauliflower heads into slices, about 3/4 inch thick, and place onto the baking sheet. (You’ll get 2-3 full slices from each head, but the ends will likely fall apart into florets, so you can just use those for another recipe, or roast them on the same sheet pan.)

In a small bowl, mix together the olive oil, sea salt, ground black pepper, paprika, and garlic powder. Brush the olive oil mixture over the cauliflower steaks on both sides.

Oven method: Bake cauliflower steaks in the oven for 10 minutes. Flip and bake for another 10-15 minutes, or until tender and browned.

Grill method: Preheat the grill over medium heat. Place the cauliflower steaks on the grill, close the lid, and cook for 5 minutes. Flip, cover, and cook for 4-5 more minutes, until tender and browned.

08/06/2026

Oven-baked Cauliflower Steaks

Ingredients:
Olive oil spray
2 medium cauliflower heads
1 teaspoon salt
½ teaspoon black pepper - divided
1 teaspoon garlic powder - divided
1 teaspoon paprika - divided
1 teaspoon coriander - divided

Instructions

Preheat the oven to 220c.

Line a large, rimmed baking sheet with nonstick foil or high-heat-resistant parchment paper and spray it with olive oil.

Wash the cauliflower heads, remove the outer leaves, and trim the very bottom of the core, keeping the core intact. Slice each cauliflower head into ¾-inch-thick slices.

The outer slices will fall apart. Simply roast them as florets with the steaks. Plan on getting three steaks out of each cauliflower head.

Use paper towels to dry the cauliflower slices and florets. Arrange them in a single layer on the baking sheet. Spray their tops with olive oil and sprinkle them with half the seasonings.

Bake the cauliflower slices for 15 minutes. Remove them from the oven, carefully flip them using two wide spatulas, spray them with more oil, and sprinkle them with the remaining spices.

Return the cauliflower to the oven and bake it until browned and fork-tender, 10-15 more minutes. Serve immediately.

07/06/2026

BE CREATIVE WITH YOUR VEGETABLES

Vegetables don't have to be the side dish to main meals this winter, as the seasons brings forth a selection of delicious options for the table.

A cauliflower steak, roasted with paprika and chilli is a great quick, mid-week option. Serve it with a crisp winter salad of fresh herbs, grated carrot, apple and a handful of spinach plus protein of choice - for a complete meal.

5+ A Day Trustee and Principal Scientist and Team Leader at Plant and Food Research, Dr Carolyn Lister says as the cost of living stretches Kiwi, families can maximise in-season vegetables and get creative.

"It's important to be flexible. Eating in season for better value means being willing to try whatever is on special or in good supply each week. For some of us, that means opting for a different vegetable than we're used to cooking with and trying out new recipes," she says.

The cooler weather means that growers throughout New Zealand are harvesting good value, high-quality fresh produce.

06/06/2026

06/06/2026

Can dogs eat pumpkin?

Yes, dogs can eat pumpkin, and it can even be a healthy addition to their diet. It's rich in fiber, which can help with digestive issues like diarrhea and constipation, and also contains vitamins and minerals. However, it's important to give it in moderation and ensure it's prepared properly.

Benefits of Pumpkin for Dogs:
• Digestive Health:
The fiber in pumpkin helps to bulk up stools and can be beneficial for both diarrhea and constipation.
• Weight Management:
Pumpkin is low in calories and high in fiber, which can help dogs feel full and satisfied.
• Nutrient Source:
Pumpkin provides vitamins A, C, and E, as well as minerals like potassium and iron.
• Skin and Coat Support:
Vitamin E in pumpkin can help support healthy skin and coat.
How to Feed Pumpkin to Dogs:
• Choose 100% pureed pumpkin:
Avoid pumpkin pie filling, as it contains added sugars and spices that may not be safe for dogs.
• Cooked or raw pumpkin:
Both cooked and raw pumpkin are generally safe for dogs, but cooking can make it easier to digest.
• Moderation:
Start with small amounts and gradually increase as needed, especially for dogs with digestive issues.
• Consider size:
Small dogs may only need a teaspoon, while larger dogs can handle a tablespoon or two.
• Consult your veterinarian:
It's always a good idea to consult with your vet before making significant changes to your dog's diet, especially if they have specific health conditions.

Parts of the pumpkin to avoid:
• Stem and leaves:
These parts can be covered in prickly hairs and may not be safe for dogs to eat.
• Rind:
The rind is also not easily digestible and may not be a good source of nutrition for your dog.

05/06/2026

Can you freeze pumpkin?

Yes, you can freeze pumpkin in New Zealand, and it's a great way to preserve it for later use. Both raw and cooked pumpkin can be frozen, though raw pumpkin may lose some flavour and texture after a few months.

Here's how to freeze pumpkin:

Raw Pumpkin:

1. 1. Prepare:
Peel, seed, and chop the pumpkin into desired sizes.

2. 2. Freezing:
Freeze raw pumpkin chunks in single layers on trays, then transfer them to freezer bags. Alternatively, you can freeze them directly in freezer bags, but avoid packing them too tightly.

3. 3. Blanching (Optional):
Blanching the pumpkin before freezing can help preserve flavour and texture.

4. 4. Storage:
Store frozen pumpkin in freezer bags or containers, labelled with the date and content.

Cooked Pumpkin (Puree or Roasted):

1. 1. Prepare:
Cook the pumpkin (roast, steam, or boil) and either puree it or cut it into desired pieces.

2. 2. Cool:
Allow the pumpkin to cool completely before freezing.

3. 3. Freeze:
If freezing puree, freeze it in ice cube trays and then transfer to a freezer bag. If freezing roasted pumpkin pieces, store them in freezer bags or containers.

4. 4. Label and Store:
Label the freezer bags or containers with the date and content for easy reference.

Tips for Freezing:

• Freshly harvested pumpkins
Should be frozen immediately, as they will only last for a few weeks at room temperature.
• Cut pumpkin
Can be stored in the fridge for a few days if properly wrapped, but freezing it will extend its shelf life.
• Freezing pumpkin puree
This is a good way to use leftover roasted or cooked pumpkin.
• Frozen pumpkin
Can be used in various dishes, including soups, stews, pies, and baked goods.