6 Nutritious Uses of Pumpkin Seeds


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6. GROUND THEM INTO PUMPKIN BUTTER, PESTO OR MILK. Like pretty much any other nut or seed, you can grind pumpkin seeds into butter, pesto or even milk. They offer nut-free options for those with allergies. To make pumpkin butter, add raw or roasted pumpkin seeds to your food processor or high-powered blender.

Here are six healthy ways to enjoy pumpkin seeds. Vegetables with Pepita Dip. For a healthy dip, look beyond hummus. Try Zicil-P’ak, a Mayan vegetable dip made by frying pepitas, or shelled pumpkin seeds, until puffed, then combining them with tomatoes, chiles, fresh herbs and lime.

Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. This combination has benefits for both the heart and liver.. The fiber in pumpkin seeds.

Use a whole cup of toasted pepitas, peeled pumpkin seeds, to make a bright and refreshing complement for roasted chicken: pumpkin seed salsa, flavored with. Pumpkin Seeds: A Healthy Snack Packed with magnesium and zinc, an ounce of whole roasted pumpkin seeds only has 126 calories and 5 grams of fat, not to mention 5 grams of protein. Not only do you get the magnesium from pumpkin seeds, but also a good punch of protein, fiber, and healthy fats from rolled oats, pecans, pumpkin, and coconut oil. Pumpkin seeds, also known as pepitas, are a good source of magnesium, manganese, iron, zinc, and copper. Magnesium helps improve mood and sleep, while manganese plays a role in collagen production.

You might be wondering if you can use just any pumpkin for pumpkin seeds, and the answer is YES! The best pumpkin for pumpkin seeds is the pumpkin you have on hand! Unlike when we made our own pumpkin puree, you are free to use seeds from a giant pumpkin you used to carve a jack o’ lantern. You can also use seeds from a pie pumpkin.

Pumpkin seeds can be enjoyed raw with or without their shell and added to pasta dishes, smoothies, yogurt, and baked goods. If you’re concerned about their phytic acid, roast or soak and then. Pumpkin seeds are rich in vitamins and minerals, healthy fats, and antioxidants that can contribute to a healthy diet in multiple ways.

They can easily be incorporated into meals or used as a snack to potentially help boost heart health and reduce pain and inflammation, while also providing defense against a number of chronic illnesses.

List of related literature:

To make the roasted pumpkin seed garnish, toss ⅓ cup of raw pumpkin seeds in the oil, salt, and paprika, if using, and roast them as described in Step 3.

“Lexi's Clean Kitchen: 150 Delicious Paleo-Friendly Recipes to Nourish Your Life” by Alexis Kornblum
from Lexi’s Clean Kitchen: 150 Delicious Paleo-Friendly Recipes to Nourish Your Life
by Alexis Kornblum
Victory Belt Publishing, 2017

If you want more flavor, though, you can take those raw pumpkin seeds, spread them onto a baking sheet, spritz them with water from a spray bottle, and then sprinkle with salt.

“Acid Reflux Diet & Cookbook For Dummies” by Patricia Raymond, Michelle Beaver
from Acid Reflux Diet & Cookbook For Dummies
by Patricia Raymond, Michelle Beaver
Wiley, 2014

How to eat them: Raw pumpkin seeds are great on their own.

“Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy” by Dr. Joseph Mercola
from Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy
by Dr. Joseph Mercola
Hay House, 2017

✓ Pepitas/pumpkin seeds: Pumpkin seeds are a good source of the essential fatty acids, copper, iron, potassium, phosphorous, magnesium, manganese, zinc, protein, and vitamin K.

“Living Vegan For Dummies” by Alexandra Jamieson
from Living Vegan For Dummies
by Alexandra Jamieson
Wiley, 2009

Combine 1 cup organic oats, 3⁄4 cup rye flakes, 1⁄4 cup dried cherries or raisins (unsweetened, unsulfured), 1⁄4 cup pumpkin seeds, 1⁄4 cup crushed or slivered almonds, 1⁄8 cup sunflowers seeds, 1⁄8 cup flax seeds.

“Foraging the Rocky Mountains: Finding, Identifying, and Preparing Edible Wild Foods in the Rockies” by Lizbeth Morgan
from Foraging the Rocky Mountains: Finding, Identifying, and Preparing Edible Wild Foods in the Rockies
by Lizbeth Morgan
Falcon Guides, 2013

Pumpkin seeds make a great protein and mineral-rich snack on the go or you can grind them up to make your own pumpkinseed butter, but do be sure to soak the seeds before consuming them (we’ll show you how in Chapter 10).

“Loving Yourself to Great Health” by Louise Hay, Ahlea Khadro, Heather Dane
from Loving Yourself to Great Health
by Louise Hay, Ahlea Khadro, Heather Dane
Hay House, 2014

Pumpkin seeds are valuable food supplements as it contains good amount of minerals such as potassium, phosphorus, and magnesium and trace minerals such as calcium, sodium, manganese, iron, and copper (Lazos 1986).

“Minimally Processed Refrigerated Fruits and Vegetables” by Fatih Yildiz, Robert C. Wiley
from Minimally Processed Refrigerated Fruits and Vegetables
by Fatih Yildiz, Robert C. Wiley
Springer US, 2017

Pumpkin seeds are rich in protein and minerals, including iron, magnesium, manganese, phosphorus, and zinc, and a valuable source of omega-3 fatty acids—enjoy them ofen!

“The Doctor's Diet Cookbook: Tasty Meals for a Lifetime of Vibrant Health and Weight Loss Maintenance” by Travis Stork, Leda Scheintaub
from The Doctor’s Diet Cookbook: Tasty Meals for a Lifetime of Vibrant Health and Weight Loss Maintenance
by Travis Stork, Leda Scheintaub
Bird Street Books, 2014

PUMPKIN seeds, crushed and made into a paste with milk and honey are efficient for worming, when taken three times before breakfast (Page.

“Dictionary of Plant Lore” by D.C. Watts
from Dictionary of Plant Lore
by D.C. Watts
Elsevier Science, 2007

If you have your own ripe pumpkin, dry the whole seeds.

“Kitchen Medicine: Household Remedies for Common Ailments and Domestic Emergencies” by Julie Bruton-Seal, Matthew Seal
from Kitchen Medicine: Household Remedies for Common Ailments and Domestic Emergencies
by Julie Bruton-Seal, Matthew Seal
Lyons Press, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Just published my first YouTube video about a client of mine. They are called Spunks. They have created a great pumpkin seed snack! Not sure if it Spunks would be good in a smoothie. I’ll have to try it. Thanks for the info Dr Oz. Pumpkin Seeds Rock!

  • Hello Ma’am
    Your video is very informative. I have a ground seed mix of chia, flax, sunflower and melon seeds. I was looking for ways to eat it and I found your video. I really liked it.
    I wanted to ask if I can roast this seed mix after grinding them into coarse powder? Or will they lose their nutritional value if roasted after grinding?

  • Sharing a piece of information related to this video.

    Pumpkin seeds contains tryptophan ( which is responsible to aid sleep ).
    Those fighting with insomnia and lack of sleep.
    Include pumpkin seeds before bedtime, it will help to activate melatonin ( sleep harmone ) naturally.
    Avoid taking it during the day or else it will disturb your internal body clock and increase melatonin levels resulting drowsy feeling during the day.

  • As you told that only 1 tablespoon is enough, but my question is if someone can eat 2-3 times a day or to take only once a day??

  • Wrong information….
    I am currently using neuherbs chia seeds and they are full of flakes…. Please don’t share false information

  • Chutiyee flax seeds ko kabhi bhi grinded form me hi khana chahiye.. Aisee bina oiwder kiye flax ko konse angle se khaane keliye sabko bol rahi h?

  • Never heat flaxseed because it gets oxidative and if you take flaxseed oil that is been extracted without cold press it will cause severe liver damage even liver failure so be careful about it….

  • Di ek imp bat puchna chahti hu apse…. Mai thoda patli hu but suni hu green tea skin k liye benifecial hota ha toh ky isse mra aur weight loss toh nhi ho jayega na q ki green tea weight loss k liye bhi bana h…. Plzz btaye mai confuse hu ����

  • Thanku for this useful video mam.
    Can u pls suggest me ki ye kitne Saal k bacho ko de sakte h or kya mein in sabko mix kr ke powder b Bana Sakti hu.Jaise Dry fruit powder banate hai..

  • Jyoti can u try making video on food challenges? Aaj kal trend me h like I ate food only in alphabetical order a to z.. n I ate only yellow colour food Full day something like that ��

  • I dont eat nuts or seeds. But I do eat fruits and vegetables with seeds in them. They are a lot healthy than seedless fruits and veggie.

  • What’s with all the added salt? Fun, but not always necessary. You even have to prepare them with salt to remove an enzyme inhibitor. No other way?

  • Apne new hurbs ka pumpkin seed use kia hai kya hm market mai jo pumpkin ke andr se niklte hai wo le skte hai kese use krenge wo wale apke wale to green colour ke hai wo to white hote hai

  • Thanku mam, दुबारा सवाल पूछने के लिए क्षमा चाहता हूँ, क्या तरबूज और खरबूजे के बीज भी साथ में ले सकते है। ये बीज भी स्वास्थ्य के लिए बहुत अच्छे होते है।

  • I prefer to call it plant based but i follow a wfpb “vegan”diet and am in great shape without the need for animal product in the diet. Pumpkin seeds are a great source of nutrition for when you are ill. Meat and dairy….not so much…for good reason. Pumpkin seeds are a great source of zinc,meat and dairy are a great source of….poor fats and bad dietary cholesterol yayyyy

  • Very informative video.. Thank you

    I have one request to you please make one month diet plan for pcod problem facing woman nowadays.

    I hope you will response to my comment. Eagerly waiting for your reply. Have a nice time

  • Why did she mention eating healthier instead of using vitamins? I thought excess vitamin intakes were simply disposed of when we use the bathroom

  • I just discovered your channel..and it was because I skipped lunch today & decided to eat some raw pumpkin which was on the counter. I liked it..and I like this channel as well.
    I am subscribing. Thank you for creating this channel..and putting out this great stuff out there. ��