The Power of Pumpkin Seeds: Nutritional Benefits and Delicious Uses
Recently, I’ve been looking for easy ways to boost nutrition without complicating my meals. With spring in full swing and lighter eating in focus, I wanted something simple, crunchy, and packed with goodness. That’s why pumpkin seeds have caught my attention! Seeds are small but mighty, offering a fantastic balance of flavour and health benefits. Enjoy them straight from the jar, tossed into meals, or used as a topping. Cooked seeds bring a satisfying crunch and plenty of nutrients.
Nutritional Benefits of Pumpkin Seeds
Pumpkin seeds are a powerhouse of essential nutrients that contribute to overall health. Here are some key benefits:
- Rich in Protein: A 28g serving provides around 6g of protein, making them a great plant-based snack.
- High in Healthy Fats: They contain beneficial unsaturated fats, particularly omega-6 fatty acids, which support heart health.
- Packed with Magnesium: Just a small handful (around 28g) can provide around 20% of the UK recommended daily intake. Magnesium is crucial for muscle function, bone health, and energy production.
- Excellent Source of Zinc: Vital for immune support, wound healing, and skin health. These seeds contain around 30% of the UK recommended daily intake of zinc in a 28g serving.
- Antioxidant Power: Pumpkin seeds are loaded with antioxidants, including vitamin E and carotenoids. A great way to help protect the body from oxidative stress.
- Supports Better Sleep: Pumpkin seeds are a natural source of tryptophan, an amino acid that helps produce serotonin and melatonin. Great for promoting restful sleep.
- Good for Heart Health: The combination of fibre, healthy fats, and antioxidants contributes to lower blood pressure and reduced cholesterol.
Crisp, crunchy pumpkin seeds
- 200-500 g Raw pumpkin seeds
- 1/2-1 tablespoon cold water
- pinch of salt
Line a large plate or baking tray with kitchen roll/paper towel.
Tip the pumpkin seeds into a large bowl.
Add the water and mix to coat. The seeds should all be moistened and stick together for a second or two when pressed together between your fingers.
Sprinkle the salt over, then mix to coat evenly. Massage the salt into the seeds for a minute or two.
Heat a large frying pan and add the pumpkin seeds. Have the heat on high to start (whilst the pan warms up only). Start stirring the seeds to move them around the pan. Once the pan is hot, turn the heat down. The seeds will start to turn brown and some may jump out of the pan. Keep stirring constantly to keep the cooking even – just keep moving them around the pan. Once they are sufficiently golden to your liking, turn the heat off and put the pan on a cold ring if possible. Keep stirring!!!
The seeds will be crackly whilst they cook and cool. Keep stirring as your pan will still be hot and they will continue to cook. Stir until the crackles reduce, then tip them onto your kitchen roll lined tray/plates. The kitchen roll acts as a barrier between the different temperatures to prevent condensation forming and your crispy seeds getting soggy!
Once cool, transfer to an airtight container for storage.
Enjoy!
How to Use Pumpkin Seeds in Your Diet
Once you’ve prepared your perfectly crisp, dry-roasted pumpkin seeds, there are endless ways to enjoy them. Here are some tasty ideas:
- Snacking: Eat them on their own as a nutritious, satisfying snack.
- Salad Topper: Sprinkle them over fresh salads for added crunch and a boost of protein.
- Porridge Topping: Use them as a topping for porridge just before serving to maintain their crunch.
- Yoghurt Addition: Add them to coconut yoghurt with some fresh berries.
- Baking Ingredient: Incorporate them into homemade bread, muffins, or flapjacks.
- Granola Boost: Mix them into your homemade granola for a nutritious twist.
- Soup Garnish: Use them as a crunchy topping for soups, like lentil or minestrone.
- Smoothie Bowl Crunch: Scatter a few over smoothie bowls for a nutrient-dense crunch.
- Pesto Alternative: Blend them into pesto as an alternative to pine nuts.
- Grain Bowl Addition: Toss them into rice, quinoa, or couscous dishes for a nutty flavour.
Versatile Beyond Pumpkin Seeds
The dry-roasting technique can be applied to a variety of seeds and nuts. Try it with sunflower seeds, sesame seeds, cashews, or hazelnuts for different flavour profiles and textures.
Pumpkin seeds may be small, but their nutritional benefits are mighty. With so many ways to incorporate them into your meals, there’s no reason not to enjoy their goodness every day!
Storage Tips for Pumpkin Seeds
To keep your pumpkin seeds fresh and crunchy for longer, follow these storage guidelines:
- Cool and Dry: Store in an airtight container in a cool, dry place, away from direct sunlight.
- Refrigeration: For extended freshness, especially in warm climates or high humidity, keep them in the fridge in a sealed jar or container.
- Freezing: Pumpkin seeds can also be frozen in an airtight bag or container for up to six months without losing their texture or flavour.
- Avoid Moisture: Ensure the seeds are fully cooled before sealing them in a container to prevent condensation, which can lead to sogginess.
- Shelf Life: Once cooked and cooled, store them in an airtight container at room temperature for up to two weeks, in the fridge for up to two months, or in the freezer for up to six months.
Sharing
I hope you’ll give making your own crunchy pumpkin seeds a try and share them with friends and family! What’s your favourite way to enjoy them? Personally, I love them as a snack, on soup, or sprinkled over my salad.
If you make these, be sure to share your creations on social media! Tag me @LifeDietHealth or use #LifeDietHealth on on Instagram, Pinterest, Facebook or X so I can see your creations and share them with others.
If you have any recipe requests or ideas for future posts, don’t hesitate to let me know – I’d love to hear what you’d like to see next!
Leave a comment below… I always enjoy a good chat!
I look forward to speaking with you soon!
Laurena x
Pumpkin seeds are one of my faves💚I keep them in the fridge, along with sunflower seeds. I also refrigerate brazils and walnuts- I’m assuming that’s ok (although the brazils sometimes go soft, so maybe not lol) x
Wow, you were quick Eva! Do you cook them or have them raw? These are really crunchy (& very delicious)! Yes, it’s great to store nuts in the fridge too – it stops them going rancid quicker. You could do a test with your Brazils and you’d see the one in the cupboard goes soft much quicker than the ones in the fridge! Do you know about activating nuts and seeds… ?
I tend to eat them raw☺️
I used to activate whole almonds and flaxseed (not together) in the early 2000s… I had forgotten about that until you reminded me just now! I think it was inspired by a Carol Vorderman detox which was quite popular at the time haha
Raw is great… but these are really tasty like this! You could try it with a small handful… much healthier than a packet of crisps for example! Oh – I really do not remember that in the early 2000’s, I might have been out of the country then – I might have to look it up!
I had just come back to the country lol
Thank you for the tip, it does sound healthier than crisps 👍