Discover 3 Pumpkin Seed Recipes

Although we usually eat the pumpkin seeds raw or roasted, we can also prepare different tasty dishes to take advantage of all their health benefits and innovate with recipes original.

Pumpkin seeds are a food that has become popular in recent years, with the increase of veganism, vegetarianism and other related lifestyles aimed at varying the diet, improving health and taking care of quality. of life, while making better use of the contributions of different foods.

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

Could Pumpkin Seeds Be Beneficial?

Many people today include various nuts and seeds more frequently in their diet. Indeed, information on their nutritional value and health benefits is increasingly widespread.

Pumpkin seeds can be used in many recipes , including natural drinks that are mixed. They are also eaten naturally, as a snack (we know them as “pumpkin seed pipas”).

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

So that the idea arose that their consumption could be beneficial for health. The researchers say, however, that it is necessary to investigate this question in more depth. They do not have enough scientific evidence to make a claim.

How to consume pumpkin seeds?

According to beliefs, it is advisable to consume pumpkin seeds regularly to enjoy their benefits. In other words,  it wouldn’t help much to eat it once a month or two. It should be eaten 3 times a week, for example.

At this point, the recommended serving is also said to be two tablespoons per day (20g), or one tablespoon (10g) if overweight or obese.

Important note : in the case of oilseeds, due to their high fatty acid content, it should be borne in mind that they can easily become rancid. They should therefore be stored in an airtight container, protected from light and for a short period.

1. Roasted and ground pumpkin seeds

The easiest way to eat them is to enjoy them raw and dry. You can also lightly grill them to improve their flavor and aid digestion. To do this, you can grill them in the oven or brown them in a pan with a little olive oil and salt.

We can eat them either whole or mixed to incorporate them into all kinds of recipes : salads, soups, creams, sauces, etc. However, we recommend that you mix them just when you are going to use them so that they do not lose all their properties and do not oxidize either.

2. Plant-based milk made from pumpkin seeds

People who follow a vegan or vegetarian diet are used to making vegetable-based drinks and plant-based milks with all kinds of dried fruits, seeds and grains as an alternative to animal milk.

We can also use pumpkin seeds to make delicious and quick vegetable milk as follows:

Ingredients

• 4 tablespoons of roasted pumpkin seeds (40 g)
• 2 glasses of water (400 ml)
• ½ teaspoon of cinnamon or vanilla extract (2 g)
• 1 pinch of salt
• 1 teaspoon of honey (25 g)

Preparation

• Place all the ingredients in a mixing bowl, except for the honey.
• Mix everything for 1 minute and filter the mixture that you will obtain.
• You can drink this milk made from pumpkin seeds cold or hot as you wish.

3. Biscuits made from pumpkin seeds

Cookies with toasted seeds are a healthy and delicious temptation. In addition, they are a healthy alternative to replace all products made from refined flour. These cookies are ideal to be spread with all kinds of creams and sauces. You can eat it at any time of the day.

Ingredients

• 4 tablespoons of pumpkin seeds (40 g)
• 2 tablespoons of flax seeds (20 g)
• 2 tablespoons of sesame seeds (20 g)
• 1 teaspoon of sea salt (4 g)
• Spices to taste: oregano, garlic powder, smoked paprika, turmeric, etc.
• ½ glass of water (100 ml)

Preparation

• Mix all the seeds well together with water. The result should be a kind of homogeneous paste.
• Add sea salt and spices and mix everything together.
• Spread this pumpkin seed dough on a baking sheet so that it is as thin as possible.
• Finally, cook in the oven at low thermostat so that the seeds do not oxidize, at a maximum temperature of 50 ° C for two hours or until they are crispy.

Enjoy it in different ways!

We just saw it, the different ways of consuming pumpkin seeds can suit all tastes.  Best of all, we can enjoy their countless benefits and satisfy our appetites with natural and nutritious ingredients.