Have you been throwing pumpkin seeds when carving it for a Jack-o’-lantern? Save them! They are a source of nutrients and are delicious too. Wondering how? Look into this piece to save up the seeds for fall’s secret super food.
Are Pumpkin Seeds Healthy to Eat?
Pumpkin seeds are also known as pepitas- a Mexican term. A cup of them is 151 calories with mainly fats and proteins. They are rich in fibers, carbohydrates, Vitamin K, Phosphorus, and Manganese, Magnesium, and Iron.
Using these seeds in food can protect your cells from harmful free radicals as they contain oxidants. These oxidants can greatly reduce inflammation. Various studies report that using pumpkin seeds in your food can reduce the chances of lung, breast, stomach, and colon cancers.
A study says that 79% of adults in the US do not take the required amount of magnesium. Using pumpkins in your diet can help you intake a significant amount of magnesium. Being a good source of antioxidants, zinc, magnesium, and fatty acids, it may improve your heart’s health.
To include pumpkin seeds in your diet this fall, check out these 4 pumpkins seed recipes.
Recipes for Pumpkin’s Seeds-Fall’s Secret Super Food
Before getting started with your recipes you need to prep the seeds. Here’s how
How to Prep Them?
It’s ideal to dry or roast the seeds because they are low in acid. This can minimize the risk of illness-causing bacteria. To get started, scoop out the seeds with a spoon and your hands. Rinse the seeds to remove any pumpkin flesh. However, some of you may save it for later use in pumpkin smoothies or pureed pumpkin soup.
To soften the outer hull, boil it in salted water for 10 minutes. The hull is rich in fiber and is edible but if you want to get rid of them, continue to boil the seeds until the hull slips off. After boiling, strain and dry them with a kitchen towel.
Once completely dried, spread them on a baking pan and add a little olive oil. You may sprinkle seasonings like salt, cumin, and cinnamon. Roast them at 325 degrees for 10 minutes until golden.
After roasting, you can eat them or can toss them into your salads making them crunchier. Don’t forget to save them for more delicious fall recipes.
Spanish-Pumpkin Seed Pesto
Using pine nuts for roasted pumpkin seeds can give your sauce a boost along with some nutrients. You can toss it on crackers, spread it on sandwiches or drizzle it over your favorite veggies.
All you need is:
- 1 cup basil leaves
- 1 cup baby spinach
- ½ cup roasted pumpkin seeds
- 1 large garlic clove
- ½ cup extra virgin olive oil
- Salt and paper to taste
Add garlic, spinach, basil leaves, and pumpkin seeds to the food processor and chop them finely. Gradually add the olive oil to make it a thin paste. After this, add salt and pepper and refrigerate it in an air-tight jar for up to 1 week.
Sweet-And-Salty Popcorn Trail Mix
To enjoy the flavors of salt and chocolate along with the proteins and fibers of pumpkin seeds in a single snack, you need the following items
- 8 cups of air-popped popcorns
- 1 cup roasted cup almonds
- ¾ cup roasted pumpkin seeds
- ½ cup dark chocolate chunks ‘
- ½ dried cranberries
Cinnamon-Vanilla Pumpkin Seed Butter
You can always make pumpkin seed butter, which is quite similar to peanut butter. The pocket-friendly and flavorful butter is ideal for sandwiches. To make your own flavored butter you need:
- 3 cups shelled pumpkin seeds
- 1 tsp vanilla extract
- ½ tsp grounded synonyms
- ¼ tsp salt and;
- 1 to 2 tsp canola oil
Add pumpkin seeds, vanilla extract cinnamon, and salt to a food processor container. Blend it until it becomes thin . You can add more oil if you want it thick.
Double Pumpkin Hummus
Give your typical hummus a boost of sweet, creamy and salty flavors. You can use it as a dip for crackers or just spread it over your sandwich or use it as a pasta sauce. To try this, you must have:
- 1 can of chickpeas, drained and rinsed
- Pumpkin puree
- 2 tsp tahini
- 2 tbsp lemon juice
- 1 garlic clove
- 1 tbsp roasted pumpkin seeds
- Salt and pepper
Add all the ingredients to a food processor and mix it until smooth. Refrigerate the leftovers for up to a week. Give your family this fall, a boost of flavors with these pumpkin recipes. Eat healthily and enjoy!