Pumpkin Seeds

Pumpkin seeds, also called “pepitas,” are small, flat, and usually dark green seeds. They are sometimes surrounded by a yellow/white husk, depending on what variety of pumpkin they are from.

They are probably most well known in their roasted form, but also come as an ingredient to many other foods and dishes, such as pumpkin pie, pumpkin bread, pumpkin soup, etc. sometimes pumpkin seeds are also sprinkled over salads or other dishes in order to add nutrients and flavor. They are especially well-known as ingredients of traditional Mexican dishes.

They are a favorite ingredient in Low Calorie Recipes and are often used in weightloss diets.

There are many varieties of pumpkins, and they produce seeds with or without shells.

Pumpkin seeds have a chewy texture and a sweetish nutty flavor.

While roasted pumpkins seeds are probably best known as the seasonal Halloween treat, there is absolutely no reason not to eat them throughout the year.

Pumpkin seeds provide a wide range of necessary daily nutrients, such as fibers, healthy fats and protein. They are also a great source of minerals such as magnesium, manganese, zinc, iron and copper.

In as little as a handful of pumpkin seeds, you will receive about half of the daily recommended intake of magnesium, half of the daily recommended intake of manganese, about a quarter of the recommended daily intake of copper and iron, and about a fifth of the recommended daily intake of protein and zinc.

Of course these are not all that is required for a healthy balanced diet. But as a between-meals healthy snack, pumpkin seeds are one of the true treasures that mother nature has to offer.

Other Beneficial Qualities of Pumpkin Seeds:

Pumpkin seeds can also be beneficial for people with high cholesterol levels. Pumpkin seeds are rich in phytosterols (compounds found in plants similar to cholesterol and active in reducing cholesterol when present in a large quantities), and as such could be part of a low cholesterol diet.

Pumpkin also improve the immune system and lower the risks of certain cancers.

Pumpkin seeds should be stored in an airtight container in the refrigerator. This way, they will maintain their freshness for the longest possible time. Although still edible they start to loose their freshness after about 2 months. If the seeds start to smell musty or rancid they should not be consumed.

Preparing Your Own Pumpkin Seeds:

While pumpkin seeds can be bought almost anywhere, it is also possible to make your own.

- Remove the seeds from inside the pumpkin

- Spread them out on a tray, and let them dry overnight.

- Then roast them at a low temperature (70 Celsius/160-170) Fahrenheit for about 15 to 20 minutes. Roasting them for a short period at a low temperature preserves valuable healthy oils that will be lost if you roast them at higher temperatures. One can of course also add spices or other flavorings while roasting them, should one wish to do so.

Tips on How to Preserve Pumpkin Seeds:

- Add a pumpkin seeds to mixed salads (they go best with green salads, but others are not ruled out).

- Pumpkin seeds can also be ground up and added to salad dressings.

- I personally like to add a few pumpkin seeds to stir-fry vegetable dishes.

- You can add pumpkin seeds to fruit and nut mixes (trail mix).

- They can be added to corn flakes or other cereals (hot or cold).

- When baking bread, they can be added to the dough.

- Add them to your oatmeal and raisin cookie recipes or to your granola recipe.

Pumpkin seeds overall can be very beneficial to your health, weight loss, and wellbeing.

Find more information on Low Calorie Recipes and Articles on Vegetarian Foods and How to Roast Pumpkin Seeds.

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