How to use pumpkin seeds in food? DIY recipes to the rescue.

A healthy life can only be achieved if you are on the right track of maintaining a balanced diet. A healthy diet that includes vitamins, minerals, proteins, calcium, zinc, and magnesium is essential for overall well-being. Pumpkin seed is one of the most valuable gifts from nature for overall health, as it is a powerhouse of essential vitamins, minerals, magnesium and zinc. Don't worry if you are a newbie chef or a seasoned chef; this guide will help you learn how to use pumpkin seeds in your food.

In this blog, we will find out the tips and tricks on how to use pumpkin seeds in your food items. 

What are Pumpkin seeds?

Pumpkin seeds are also known as pepitas, oval and flat in shape. They are extracted from fresh pumpkins or other varieties of gourds and squash. You can scoop them yourself from a pumpkin, dry them, roast them, or buy them from any store. Some seed husks are removed from specific pumpkin species, and some have husks.

Nutritional profile of Pumpkin seeds

Pumpkin seeds contain abundant protein, fiber, antioxidants, polyunsaturated fatty acids, potassium, zinc, vitamin K, vitamin B, and folate. These powerful seeds can benefit your health in any way.

Carbs: 3 g

Protein: 8.6 g

Fat: 14 g

Fiber: 1.7 g

Manganese: 56% of the DV

Copper: 42% of the DV

Magnesium: 40% of the DV

Phosphorus: 28% of the DV

Zinc: 20% of the DV

Iron: 14% of the DV

Health benefits of pumpkin seeds

• Antioxidants
• Reduces the risk of cancers
• Improve prostate and bladder health
• Improve heart health
• Lower blood sugar level
• Improved digestion ( bowel movement due to the presence of fiber)
• Improved sperm quality
• Improve female reproductive organs
• Improve sleep

How to use pumpkin seeds in food?

Baking

Pumpkin seeds are a great addition to baking, such as bread, loaf, muffins, and cookies. They add texture and a crunch flavor to your baking. You can add pumpkin seeds to the batter or sprinkle them on top for the perfect golden-brown crunch.

Beverages

Another way to boost your nutritional profile is adding a handful of pumpkin seeds to your smoothies. Without overwhelming their flavor, they can easily blend into your smoothie. This energy drink can be made instantly by adding your favorite fruit or vegetable, milk or water, and a handful of pumpkin seeds to a blender and blending it for 2 minutes.

Energy Bars

Pumpkin seeds are an excellent ingredient for homemade energy bars. To make your own choice of granola bars, mix seeds with nuts, dry fruits, oats, and natural sweeteners like maple syrup or honey. Before cutting the mixture into bars, chill it in a straight glass dish and enjoy a healthy homemade snack. These energy bars are best for instant breakfast or for traveling because they provide continuous energy throughout the day.

Main course

Pumpkin seeds add a distinctive and unique touch to your main course.

You can also add pumpkin seeds to boring salads to make them flavorful and exciting. These seeds can be used to garnish salads or add a unique flavour to dishes like lentils or rice. Moreover, you can also make a pumpkin seed sauce and pour it on chicken or fish after grilling or baking.

Healthy snacking

For a snack in no time, simply take a handful of seeds, Toast them in a few drops of oil and season them with your favorite's seasonings such as chili, garlic or cinnamon powder. You can try diverse flavor combinations, such as cinnamon and honey, chili pepper powder and lime, or garlic and other herbs. As a nutrient-dense snack, pumpkin seeds can help to control hunger and provide a continuous source of energy all over the day.

How many pumpkin seeds should you take per day?

According to the American Heart Association recommendation, a quarter cup of pumpkin seeds weighing 30 grams should benefit overall health. As a powerhouse of essential nutrients, it can overcome so many deficiencies and is beneficial for your health.

If you overeat more than the recommended guidelines, you may experience adverse effects such as bloating, indigestion problems, and gaseous distension. Furthermore, you can also face severe constipation.

Conclusion:

Pumpkin seeds, also known as pepitas, are versatile ingredients full of vitamins, proteins, fiber, and other nutrients. You can add pumpkin seeds to beverages, salads, and main courses, and you can also have them as a daily healthy snack.