Pumpkin seeds, or pepitas, are edible seeds from the pumpkin fruit. They are a popular snack in many cultures and are known for their rich, nutty flavor. These seeds are packed with essential nutrients, making them a beneficial addition to various diets. They can be consumed raw, roasted, or added to various dishes for an extra crunch and flavor.
Nutritional Information (per 100g): (Note: Nutritional values can vary based on the brand and specific processing methods. The following are approximate values.)
- Energy: 559 kcal
- Protein: 30g
- Carbohydrates: 10g
- Sugars: 1.4g
- Fat: 49g
- Saturated: 8.7g
- Fiber: 6g
- Magnesium: 592 mg
Ingredients: Raw pumpkin seeds.
What it is good for:
- A source of magnesium, zinc, and omega-3 fatty acids.
- Beneficial for heart health.
- Supports prostate health.
- Good for postmenopausal women due to its natural phytoestrogens content.
- Helps improve sleep due to its tryptophan content.
How to Use: Pumpkin seeds can be consumed raw, roasted, or salted as a snack. They can also be sprinkled over salads, mixed into granolas, added to smoothies, or used as a garnish in various dishes.
Recipe Idea – Roasted Spiced Pumpkin Seeds: Ingredients:
- 1 cup raw pumpkin seeds
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp smoked paprika (optional)
- 1/4 tsp garlic powder (optional)
Instructions:
- Preheat oven to 350°F (175°C).
- Clean the pumpkin seeds by removing any pumpkin residue and rinse them in a colander.
- Pat the seeds dry with a kitchen towel.
- In a bowl, mix the seeds with olive oil, salt, and any additional spices you prefer.
- Spread the seeds in a single layer on a baking sheet.
- Roast in the oven for 10-15 minutes, stirring occasionally, until they’re golden and crispy.
- Remove from oven, let cool, and store in an airtight container.
Diets it fits into:
- Vegan
- Vegetarian
- Gluten-Free
- Paleo
- Keto (in moderation due to carb content)
Note: While pumpkin seeds are generally safe for consumption, some people might be allergic. Always consume in moderation and observe any unusual reactions.
