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Stop! Don’t throw away that pumpkin skin.

  • 2 years ago

At Nourish’d we pride ourselves on ensuring our meals are packed full of nutrients, so it’s important to include as much vegetable goodness as possible. Now, we get it - pumpkin skin has a unique texture that can taste a bit strange when not prepared properly, which is why most people cut if off and bin it. At Nourish’d however, we’ve flipped this rule on its head. See, pumpkin skin can be both delicious AND nutritious - which is what we value in our meal delivery service. So, for those who haven’t ventured into the world of pumpkin skin, let us show you why it should be a staple in your diet.

So, why do we keep the skin on our pumpkin? Pumpkin skin is not only nutritious but also adds a beautiful texture to meals not possible by only using only the plump centre.

  • Pumpkin skin has a range of benefits for your inner and outer wellbeing whether it be boiled, roasted or grilled. Take a look at the huge list of vitamins and minerals that pumpkin skin provides: Vitamin A, Vitamin C and Vitamin E Potassium Manganese Thiamin Vitamin B-6 Folate Pantothenic acid Niacin Iron Magnesium Phosphorus Fibre

You must be thinking what do these vitamins and minerals actually do for me? Well, we have scouted some amazing benefits of consuming pumpkin skin that will get you excited about your next pumpkin meal! Brighter and stronger skin Pumpkin skin is specifically high in beta-carotene which converts into Vitamin A in the body. This powerful antioxidant can help prevent sun damage when consumed regularly so you can keep that skin glowing all day long.

Regulating blood pressure Potassium is a game changing nutrient in pumpkin skin that may be linked to decreasing the risk factor of cardiovascular disease. In fact, a 2017 study found that consuming enough potassium could be as important as decreasing sodium intake when treating high blood pressure!

Protecting against eye deterioration As pumpkin skin contains the antioxidants Vitamin C, Vitamin E and beta-carotene there is a big link between pumpkin consumption and protecting eye health. This means eating pumpkin skin could improve eyesight in the long-term, even when consumed before old-age.

Decreasing food waste

Every part of the pumpkin is edible so why waste it? If meal delivery companies begin to use more of the whole ingredient there would be less to throw away, therefore helping in Australia's war on waste. Want more pumpkin skin in your diet? There are many ways to incorporate pumpkin skin into your diet. Be creative! Pumpkin soup, pumpkin scones, pumpkin pasta, pumpkin curry and roast pumpkin can all be made with the skin on or incorporated into another element of the dish.

We personally love keeping the pumpkin skin on our Pumpkin Curry dish! Also, see what your meal delivery service offers in terms of pumpkin skin. They may be super pro or neglect it entirely. It’s always worth looking to to make sure you’re getting the most nutrients out of your pre-prepared meals.

Here is our list of Nourish’d meals (current as at April 2021) where you’ll find the amazing benefits of pumpkin treated with the delicious Nourish'd flare. Bacon & Pumpkin Soup Beef Massaman Curry Classic Roast Beef Paleo Pumpkin Lasagne Pumpkin Curry Want to learn more about some of the other amazing ingredients we use? Check out our article on the power of sweet potato. If you have any questions please reach out anytime through info@nourishd.com.au or call us at 3051 0430.




Ranging between 1300 kilojoules (332 calories) and 1700 kilojoules (420 calories) and are well suited to females with a limited to medium level of physical activity each week.


Ranging between 1900 kilojoules (475 calories) and 2400 kilojoules (600 calories), the Large size meals are recommended for Men with a limited to medium level of physical activity each week. Women that take part in high levels of phyiscal activity.


Ranging between 2500 kilojoules (618 calories) and 3100 kilojoules (780 calories), the Athlete size meals are recommended for Men/Women that take part in high levels of physical activity each week.