Try These Three Pumpkin Seed Recipes

We usually eat pumpkin seeds raw or toasted. However, you can also prepare other pumpkin seen recipes to take advantage of their benefits.
Try These Three Pumpkin Seed Recipes

Last update: 13 May, 2021

Pumpkin seeds are a food that has become more popular in recent years, with the rise of veganism, vegetarianism, and other related lifestyles that aim to vary the diet, improve health, and care for quality of life, while making better use of the contributions of different foods.

According to experts from the Spanish Nutrition Foundation (FEN), pumpkin is a low-fat and low-calorie food that provides protein, vitamin C and carotenoids. And according to the experts of the Association 5 a day:

“Pumpkin fruits and seeds also contain rare triterpenes, such as cucurbitin. In any case, no studies have been found in humans establishing a possible relationship between the consumption of these substances and the prevention of chronic diseases”.

Could pumpkin seeds be beneficial?

Pumpkin seeds and a small pumpkin.

Today, many people have been incorporating various nuts and seeds into their diet more frequently, as information of their nutritional value and health benefits has become more widespread.

Pumpkin seeds have been incorporated into many recipes, including natural mixed drinks. However, they’re also consumed in their natural state, as a snack.

According to a study published in 2014, pumpkin seeds have a good nutritional value, “they contain approximately 50 g/100 g of oil and proteins of 33 g/100 g, in addition to presenting pharmacological activities such as antidiabetic, antifungal, antibacterial and anti-inflammatory and antioxidant effects“.

Therefore, there is the idea that its consumption could be beneficial to health. However, the researchers clarify that there’s a need to go deeper into this matter, since they don’t have enough scientific evidence to make any affirmations.

How to Eat Them: Pumpkin Seed Recipes

According to beliefs, pumpkin seeds should be consumed regularly in order to take advantage of their benefits. That’s to say, it wouldn’t be enough to eat them once or twice a month, but 3 times a week, for example.

Furthermore, the recommended ration is two tablespoons per day (20 g), or one tablespoon (10 g) in the case of those who are overweight or obese.

Important note: Since these are oleaginous seeds, due to their high content of fatty acids, we must take into account that they can easily go rancid. Therefore, you should keep them in an airtight container, away from light, and for a short period of time.

Here are some pumpkin seed recipes you can try out for yourself.

1.Toasted and ground

The easiest way is to eat them raw or a little toasted to improve their flavor and facilitate their digestion. You can toast them in the oven or even in a skillet, with a little bit of olive oil and salt.

You can eat the seeds whole or ground. They can also be added to recipes such as soup, cream, sauce, etc. However, we recommend grinding them right before eating them so they don’t lose their properties or start to oxidize.

Do you like these pumpkin seen recipes? Read: Anti Carcinogen Remedy with Olive Oil, Black Pepper, and Turmeric

2. Plant-based milk

People who follow a vegan or vegetarian diet are accustomed to making plant-based drinks with all kinds of fruit, seeds, and grains as an alternative to milk from animals. You can make a delicious and fast drink with pumpkin seeds in the following way:

Ingredients

  • 4 Tablespoons of toasted pumpkin seeds
  • 2 cups of water
  • 1/2 teaspoon of cinnamon or vanilla
  • 1 pinch of salt
  • 1 tablespoon of honey

Directions

  • Put all ingredients except the honey in the blender.
  • Beat for one minute and then drain.
  •  Drink this cold or hot.

Pumpkin seed

3. Pumpkin seed crackers

Crackers or toasted seeds are a delicious and healthy snack and some very popular pumpkin seed recipes. In addition, they’re an alternative to a commercially produced food with refined flour. They’re ideal to combine with any type of creams or sauces to eat at any time.

Ingredients

  • 4 Tablespoons pumpkin seeds
  • 2 Tablespoons flax seeds
  • 2 Tablespoons sesame seeds
  • 1 teaspoon sea salt
  • Your choice of spices: Oregano, garlic powder, bell peppers, turmeric, etc.

Directions

  • Mix all seeds and water well. The result should be similar to dough.
  • Add the spices and the sea salt together.
  • Spread out on a cookie tray so that the dough can be as thin as possible.
  • Bake in a very low heat so that the seeds don’t dry up, a maximum of 120 degrees.
  • Keep in the oven for 2 hours or until crunchy.

Enjoy them in a variety of ways!

As you may have noticed, the different variety of pumpkin seed recipes can satisfy all tastes. Best of all, we can enjoy their countless benefits and, at the same time, satisfy our appetite with natural and nutritious ingredients.

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  • Ministerio de Agroindustria. Presidencia de la Nación. (2015). Semillas : Pequeños alimentos con grandes nutrientes. Nutrición y Educación Alimentaria, (35), 1–3. https://doi.org/4349-2810/2114-nutricion@minagri.gob.ar