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If your only knowledge of pumpkin seeds stems from scooping them out of the pumpkin you've chosen to carve on Halloween, then you're likely missing out on all the benefits this superfood offers. Before tossing these seeds in the trash, we recommend reading this article to familiarize yourself with their excellent nutritional value. Pumpkin seeds are often sold in stores as pepitas, and offer a wide selection of vitamins and nutrients essential to good health. Additionally, their pleasant flavor and small size make them easy to work into several recipes. So, if you're curious to learn more about pumpkin seeds' uses, keep scrolling. This article will highlight the many health benefits of pumpkin seeds and provide pumpkin-based recipes you can begin making today.
Trending superfoods tend to change every couple of years. However, pumpkin seeds have remained at the top of the list for some time. Pumpkin seeds' versatility makes them easy to use in several ways. Add a handful of pumpkin seeds to your favorite salad recipe, or turn them into a nut butter spread. These flat, oval-shaped seeds are the complete nutrient packaged. Review the nutritional information of our Organic Pumpkin Seeds below to better understand the many benefits they provide.
Getting enough sleep can be challenging, especially if you're running on a tight schedule. If you find that you have less time to sleep than is recommended, you'll want to ensure that the time you spend sleeping is restful. Pumpkin seeds are an excellent source of magnesium, a mineral that is crucial in promoting relaxation and restorative sleep. Pumpkin seeds also contain tryptophan, an amino acid that, when consumed, can help you sleep better. So adding a handful of pumpkin seeds to your next smoothie recipe will not only boost the flavor of the drink but may also help you sleep better.
Pumpkin seeds contain fiber, which can help promote good digestive health. Fiber plays an essential role in digestion and is responsible for getting things moving in our bodies. Therefore, incorporating fiber into your diet can help prevent gastrointestinal distress and promote regularity. Additionally, fiber is a food source for healthy gut bacteria, promoting a healthy gut biome.
Pumpkin seeds contain high amounts of healthy fats that contribute to heart health. In addition, they're one of the best plant-based sources of omega-3 fatty acid, alpha-linolenic acid, or ALA. When eaten, ALA gets converted into DHA and EPA omega-3s and helps to protect against heart disease, artery hardening and inflammation.
If you get sick often, you're probably looking for natural ways to boost your immune system. Pumpkin seeds can help! In addition to iron—a nutrient vital for healthy immune function—pumpkin seeds may also contain antifungal and antiviral properties. They are also a low-allergy food that does not typically trigger allergies or intolerances.
Pumpkin seeds pack a lot of nutrients into a tiny package, meaning you don't need to eat a lot to reap their health benefits. However, to truly enjoy the benefits of pumpkin seeds, we recommend working them into your meals two or three times a week. And, as with any new food, if you've never eaten pumpkin seeds before, introduce them into your diet slowly to avoid any gastrointestinal upset.
Have a sensitive stomach? Purchase our Organic Pumpkin Seeds and begin sprouting them at home. Sprouting seeds before eating them will help break down and metabolize the fiber and nutrients in the seed and make them more available to your body. Pumpkin seeds can also be enjoyed raw or roasted.
Eager to include pumpkin seeds into your diet? There are so many ways that you can enjoy them. Add pumpkin seeds to your favorite salad or soup recipe, or bake them into delicious muffins. The options are endless! Follow the recipes below to begin enjoying pumpkin seeds and their benefits today!
If you love snacking, you'll likely benefit from having a healthy snack recipe on hand. Instead of eating pumpkin seeds whole, with just a bit of blending, you can turn them into a delicious spread. Use pumpkin seed butter on anything that you would peanut butter. You can add it to your favorite smoothie recipe, spread it on a sandwich, or pair it with fresh apple slices. Additionally, because pumpkin seeds are a low-allergy food, pumpkin seed butter is an excellent peanut butter alternative for individuals with a peanut allergy. Follow this recipe to make a pumpkin seed butter that your family will love.
Pumpkin seed butter isn't the only snack that pumpkin seeds can be used to create. In fact, we're not sure which we prefer, pumpkin seed butter or delicious pumpkin seed-filled crackers. These Super Seed Crisps are the perfect way to satisfy all of your snacking needs, and they are highly nutritious. Made with Paleo Baking Flour and a combination of Organic Pumpkin Seeds, Poppy Seeds, sunflower seeds and sesame seeds, they boast a subtle nutty flavor that goes with anything. Pair these crackers with your favorite spread, or top them with cold cuts for a paleo-friendly snack!
Though pumpkins may get more recognition in the fall, pumpkin seeds are an ingredient that can be used year-round. Loaded with healthy fats, protein and good carbs, eating pumpkin seeds is an excellent way to boost your energy levels. While you can enjoy a handful of pumpkin seeds before a workout for added energy, we recommend using them to create these Pumpkin Spice Protein Balls instead. The perfect pre-gym, post-workout, breakfast, or mid-day snack, these protein balls are a mini meal overflowing with nutrition. Made with healthy, high-protein ingredients like Organic Pumpkin Seeds and Almond Protein Powder, they're a treat that your body will thank you for.
Pasta is the ultimate comfort food, and when made at home, it can be customized with your favorite flavors to create an even more comforting experience. Fulfill your cravings and nutrition requirements with this Creamy Vegan Butternut Squash Pasta with Sage and Pumpkin. Naturally vegan and gluten free, this pasta is the perfect recipe when you're cooking for individuals with dietary restrictions. In this meal, a silky smooth vegan butternut squash sauce is paired with gluten free linguine pasta. Naturally full of vitamins and minerals like vitamin C, vitamin A, magnesium and potassium, this pasta will leave you feeling full and energized instead of sluggish and tired. To make this dish even tastier, it's topped with toasted pumpkin seeds and fried sage for the ultimate vegan crunch.
Searching for a way to sneak healthy pumpkin seeds into your next dessert recipe? Then, we have just the dessert for you. Pumpkin seed's naturally sweet and nutty flavor makes it a delicious add-in to all desserts, from muffins to pie. However, this Pumpkin Coffee Cake takes the cake for the best pumpkin seed recipes. Moist, tender and oh-so-delicious, it's full of earthy spices, pumpkin puree and crunchy seeds. Pair this cake with your morning cup of coffee or enjoy it as an after-dinner treat; it's sure to taste delicious any time of the day.
It's no secret that pumpkin seeds are full of health benefits, which is why it's time for you to begin adding them to your dishes today. Choose one of the great-tasting recipes above, or add pumpkin seeds to a family recipe you love. No matter how you enjoy pumpkin seeds, incorporating them into your diet will surely benefit your health in the long run. From everyone at Bob's Red Mill, have a healthy and happy day!
Do you cook with pumpkin seeds regularly? We'd love to learn more about your favorite ways to use this seed. Share your favorite pumpkin seed recipes with us in the comments below.
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