Pumpkin Seed Recipe Ideas And Health Benefits

THEOf all the pumpkins in the world, pumpkins may be the best known (sorry, zucchini) – but not necessarily for their nutritional value. We tend to consider pumpkins as a decorative or dessert filling and forget about them after autumn. But what you may not know is that the health benefits of pumpkin seeds are quite spectacular and are reason enough to incorporate them into your diet all year round. “With protein, good fats, fiber and more, pumpkin seeds are a nutritional force,” says dietitian Marisa Moore, RD.

In particular, pumpkin seeds are an excellent source of magnesium. “Only one ounce of pumpkin seeds offers almost 40 percent of daily value for magnesium in addition to other nutrients, “says Moore. “Magnesium is important in hundreds of processes in the body, from energy production to nerve function and bone structure. It helps promote healthy blood pressure and is known to help with relaxation.

At optimal levels, magnesium also helps boost your mood, improve the quality of your sleep and support the health of your gut. Unfortunately, more than half of Americans are magnesium deficient, perhaps 75 percent, which means that eating magnesium-rich foods should be a real priority for most people. And pumpkin seeds are one of the best sources of multi-purpose mineral, not only because they contain a high concentration of magnesium, but also because they are flexible enough to eat in all kinds of dishes.

“I like to add pumpkin seeds to recipes and snack mixes for friends or visitors with nut allergies,” says Moore. “And you can always season them — I like toast with chili and lime.” Sprinkling pumpkin seeds over salads or toast is also an easy choice, but this is just the beginning.

Below are 5 recipe ideas for pumpkin seeds to try to cook at home

1. 3-component pumpkin seed milk

Jordan Younger 3-component pumpkin seed milk — Photo: Stocksy / Marti Sans

Jordan Younger, also known as The Balanced Blonde, shared her alternative milk recipe with Well + Good a while ago, and she’s still slapping. Naturally candied with medjool dates and seasoned with cinnamon, it is wonderful on its own, poured with granola, mixed into smoothies or used as a substitute in dessert recipes.

Get the recipe: Pumpkin seed milk 3 components

2. Super crackers without seeds

The only thing that can make your game stronger is to make your own crackers, like this easy recipe that incorporates seven different types of seeds — from pumpkin to hemp — to make sure you cover all of your diet.

Find the recipe: Seedless super crackers

3. Salted pumpkin seed bars

Pumpkin seeds play a leading role in this five-ingredient recipe, backed by honey, coconut oil, oatmeal and salt. They are ideal for breakfast on the go, but could also be a nice addition to a cold cuts board.

Find the recipe: Salted pumpkin bars with honey

4. Pumpkin seed pesto

Traditionally, pesto is made with pine nuts, but they are exchanged in this recipe for pumpkin seeds and honestly, you will not miss them. This pesto is so good that you will want to eat it with a spoon, but we can suggest you toss it on top of your favorite pasta or add it to your omelets.

Get the recipe: Pumpkin seed pesto

5. Pipián Verde

Take your taco on Tuesday (or any day) to the next level with this green pumpkin seed sauce that just asks you to cook it over a little chicken. Or, as Maricruz Avalos notes, who shared this delicious Mexican recipe on her blog: It goes well with pork, fish or vegetables.

Get the recipe: Pipian Verde

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Pumpkin Seed Recipe Ideas And Health Benefits