Pumpkin seeds (also called Pepitas) are a good source of magnesium, zinc, iron, potassium, antioxidants, and healthy fats. Studies have shown that pumpkin seeds promote heart health and help to fight inflammation. They just so happen to be one of the major ingredients in our Empower Bars, ground with some other superfoods to create our Gratisfied grain-free blend! Keep reading to learn all about their benefits, as well as some other ways to incorporate them into healthy meals and snacks.
Pumpkin Seeds…
- Contain antioxidants, like carotenoids and vitamin E, which can reduce inflammation and protect your cells from harmful free radicals.
- Are one of the best natural sources of magnesium, a mineral that is often lacking in our diets and beneficial for stabilizing blood pressure, reducing heart disease, regulating blood sugar levels, better sleep, and even forming and maintaining healthy bones.
- Are high in fiber, which also helpful for reducing heart disease, managing diabetes, and obesity
- Are rich in zinc, which promotes a good night’s sleep by converting the natural amino acid tryptophan to serotonin and in turn to melatonin.
Guacamole is almost synonymous with summertime, so try adding some pumpkin seeds next time to pack in more nutrition and add a little extra crunch. Check out this recipe from UpRoot Kitchen.
Chunky Sweet Corn Guacamole with Pepitas
Ingredients
- 2 ears sweet corn
- 1 lime, juiced
- 1 jalapeño, seeds and ribs removed, finely minced
- 2 roma tomatoes, diced
- 1 small red onion, chopped
- ¼ cup minced cilantro
- 4 ripe avocados
- ½ cup unsalted raw pumpkin seeds
- ¼ teaspoon salt
- fresh ground pepper
Instructions
- Bring a shallow pot with a few cups of water in it to a boil. Add the 2 ears of shucked sweet corn and cover the pot, letting the corn steam and cook for about 5 minutes. Drain and remove the corn and slice it off the cob into a large bowl.
- Juice the lime into the bowl. Begin mincing the jalapeño, dicing the roma tomatoes, chopping the red onion, and mincing cilantro. Add all ingredients to the bowl and stir well.
- Remove the flesh from the avocado and add it to the bowl. Using a fork, mash the avocado slightly – you want some small chunks to remain.
- Add the pumpkin seeds, salt, and fresh ground pepper to taste. Enjoy with tortilla chips.
Notes
Mix things up a little by using pumpkin seeds rather than tahini in this pumpkin seed hummus. It’s perfect for those summer veggies or as a spread on grain free flatbread. Try this recipe from Tastefulventure for a fun spin on a traditional spread!
5 Minute Pumpkin Seed Hummus
Ingredients
- chickpeas (or Garbanzo beans)
- pumpkin seeds
- lemon juice
- extra virgin olive oil
- water
- sea salt
- pepper
Instructions
- Add all ingredients into a food processor! Then blend until smooth and creamy. If you like it more creamy add more Water and Olive Oil. if you like it more chunky add less.
Pesto, yes please! Pumpkin seeds are a great substitute for pine nuts in your summer pesto. And why not try using other herbs like mint and parsley or even some leafy greens like arugula to shake things up. Cocoon Cooks has this recipe that even makes it vegan!
Vegan Pumpkin Seed Pesto
Ingredients
- 2 cups packed approximately 50 grams fresh aromatic herbs or leafy greens (basil, parsley, mint, coriander) or (spinach, argula, carrot tops, beetroot greens)
- ¼ cup 35 grams vegan parmesan "cheese"
- ½ cup 65 grams pumpkin seeds
- 1 garlic clove, center germ removed
- lemon juice (to taste)
- black pepper (to taste)
- sea salt (to taste)
- ½ cup 125 ml. cold-pressed olive oil
Instructions
- Add all of the ingredients (except the olive oil) to your food processor/blender and blend until it becomes a paste.
- With the food processor on, feed the olive oil slowly through the feeder. If the pesto is too thick, add a little bit more olive oil. If too runny, add more herbs/greens and pumpkin seeds.
- Store in an airtight container in the fridge for up to 5 days or freeze in ice cube moulds.
