Sharon's new book California Vegan is available for pre-order now!

Top 5 Ways to Use Pumpkin Seeds

Sharon Palmer

As we enter the fall season, there is one vegetable that appears in almost every store and in many products: the famous pumpkin. But what about the seeds? These seeds are found at the center of a pumpkin, and once the outer shell is removed, you find a delicious seed inside, ready to roast (if you prefer!) and pop in your mouth to enjoy. Pumpkin seeds have a nutty flavor, which adds a depth of taste to many dishes. And these small, rich seeds also hold up their share of the bargain nutritionally too.

Pumpkins harvested right from the farm in Santa Barbara, California. Split them open, and scoop out those precious pumpkin seeds.

Pumpkin seeds are a fiber-rich protein source, with several health benefits, such as promoting decreased cholesterol levels and lower heart disease risk. Plus, pumpkin seeds are packed with nutrients. They are a significant source of magnesium and zinc. Magnesium has been shown to help control blood sugar, regulate blood pressure, promote healthy bones, and decrease heart disease risk. Zinc promotes better immune and thyroid function. Pumpkin seeds are also a great source of iron and vitamin K. Eating 1 ounce of pumpkin seeds provides 146 calories and 4 grams of carbohydrates along with 9 grams of protein (18% of DV), 23% DV of Iron, 17% vitamin K, 37% DV of magnesium, 14% DV of zinc, and 42% DV of manganese.

Check out these Top 5 Ways to Use Pumpkin Seeds to add the powerful nutrients and antioxidants these crunchy, delicious seeds have to offer.

Top 5 Ways to Use Pumpkin Seeds

1. Grab a Handful and Snack Away! Pumpkin seeds, with their naturally delicious nutty flavor, can serve as a great grab and go snack. Pumpkin seeds can be purchased lightly salted or in a variety of flavors. Just be sure to read the label. Flavored pumpkin seeds have the potential for being higher in sodium.

Cantaloupe Salad with Radishes and Pumpkin Seeds

2. Top Your Favorite Salads with Pumpkin Seeds. Salads are a great option for a healthy and delicious meal, so why not top one of your favorite salads with pumpkin seeds? Try this plant-based, pumpkin seed-infused salad for inspiration: Cantaloupe Salad with Radishes and Pumpkin Seeds.

3. Add a Handful of Pumpkin Seeds to Your Next Smoothie. Smoothies are a wonderful way to fit nutrient-dense fruits, vegetables, nuts, and seeds into your diet. And pumpkin seeds can add a dose of healthy fats, protein, and fiber to your cool concoction. Follow this smoothie formula to create your own smoothie, with a pinch of pumpkin seeds, today.

Pumpkin Pie Overnight Oats

4. Make Pumpkin Seeds the Highlight of Your Breakfast. Pumpkin—even at breakfast—embodies the feeling and taste of fall, and why not double down and add pumpkin seeds too? Try this easy recipe for Pumpkin Pie Overnight Oats to make the most of the whole pumpkin—flesh and seeds. And make sure to check out the video for making this recipe too.

5. Make Protein-Rich Pumpkin Power Balls. With a food processor and a few simple ingredients, you can create a nutritious, delicious snack. Thanks to pumpkin seeds, these Pumpkin Spice Energy Bites are packed with fiber and are a satisfying option when you are eating on the go.

Get inspired for plant-based eating with pumpkin seeds thanks to my Green Goddess Buddha Bowl. Check out the video for my recipe for Green Goddess Buddha Bowl at Simply Sorghum here.

For other tips on how to use plant foods, check out the following:

Top 5 Ways to Use Pumpkin
Top 5 Ways to Use Quinoa
Top 5 Ways to Use Brown Rice

Leave a Reply

Your email address will not be published. Required fields are marked *