As you clean up the mess from a successful pumpkin carving, don’t throw away the discarded seeds just yet. Pumpkin seeds, also known as pepitas, are an easy-to-prepare snack full of healthy surprises.
One serving of pumpkin seeds (about 1/4 cup) contains around 170 calories, 4.34g of carbohydrates, 8.8g of protein, and 2g of fiber, according to Livestrong.com. One serving also holds 50% daily manganese, 29% daily iron, 17% daily zinc and 24% daily copper.
Although they are calorie dense, pumpkin seeds pack a punch nutrients-wise. Manganese helps to strengthen bone density, regulate cholesterol, and control blood sugar levels. Zinc helps maintain bone density and promote prostate health. The Vitamin K in pepitas is essential for blood to clot properly.
Pumpkin seeds are also proven to relieve arthritis symptoms and lower cholesterol. The fatty acids in pumpkin seeds reduce inflammation, relieving arthritis symptoms. Phytosterols, a plant compound similar to cholesterol, helps to reduce cholesterol and strengthen the immune system.
Roast your pumpkin seeds to perfection with this simple snack recipe from Allrecipes, and soon you’ll be reaping the benefits of this small, but potent, snack.
How to Roast Pumpkin Seeds
Ingredients
- 1 1/2 cups raw whole pumpkin seeds
- 2 teaspoons butter, melted
- 1 pinch salt
Directions
Preheat oven to 300 degrees F. Toss seeds in a bowl with the melted butter and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown. Stir occasionally.
On-the-Go Pumpkin Seed Snacks
For a time-saving alternative to preparing your own pumpkin seed snack, consider Go Raw Pumpkin Seeds. They're loaded with nutrition at 6-9g of protein per serving and will fulfill your craving for a healthy nibble.
This tasty option is made with only two simple ingredients: organic sprouted pumpkin seeds and sea salt. Add them to your salads, trail mixes and soups for added flavor and crunch—or just eat them right out of the bag.
Did we mention, they're organic, non-GMO, gluten-free, nut-free, dairy-free, soy-free, vegan, keto and kosher?
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