3 Recipes With Pumpkin Seeds That You Can Learn

Although we usually consume raw or roasted pumpkin seeds, we can also prepare different preparations to take advantage of their benefits and innovate in our usual recipes. Do you know the methods that we present here?

Pumpkin seeds are a food that has become more popular in recent years, with the rise of veganism, vegetarianism and other related lifestyles, which aim to vary the diet, improve health and take care of the quality of life, while making better use of the contributions of different foods.

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

Could pumpkin seeds be beneficial?

Today, many people have integrated various nuts and seeds into their diets more frequently as information on their nutritional value and health benefits has become more widespread.

Pumpkin seeds have been incorporated into many recipes, including mixed natural drinks. Although they are also consumed naturally, as a snack (they are known as “pumpkin seeds”).

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

Therefore, there is the idea that its consumption could be beneficial for health. However, the researchers clarify that it is necessary to delve deeper into this matter, since they do not have enough scientific evidence to make claims.

How to consume pumpkin seeds?

According to beliefs, pumpkin seeds should be consumed regularly in order to take advantage of their benefits. That is, it would not be worth eating them once a month or two, but 3 times a week, for example.

At this point, it is also said that the recommended serving is two tablespoons per day (20 g), or one tablespoon (10 g) in case of overweight or obesity.

Important note : since they are oilseeds, due to their high content of fatty acids, we must bear in mind that they can easily become rancid.  Therefore, it is recommended to keep them in an airtight container, away from light and for a short period of time.

1. Toasted and ground

The easiest way to eat them is raw, or a little toasted to improve their flavor and facilitate their digestion. We can toast them in the oven or in a pan, with a little olive oil and salt.

On the other hand, we can consume them whole or grind them to add them to all kinds of recipes : salads, soups, creams, sauces, etc. However, it is advisable to grind them just at the moment so that they do not lose their properties or oxidize.

2. Plant milk

People who follow vegan or vegetarian diets are used to making plant drinks with all kinds of nuts, seeds and cereals as an alternative to animal milk. In these cases,  a delicious and quick pumpkin seed milk can be made as follows:

Ingredients

• 1 pinch of salt.
• Honey from bees (5 g).
• 2 glasses of water (500 ml).
• ½ teaspoon of cinnamon or vanilla essence (2 g).
• 4 tablespoons of toasted pumpkin seeds (40 g).

Preparation

• Put all the ingredients in the blender, except the honey.
• Beat for 1 minute, add the honey and strain.
• It can be drunk hot or cold.

3. Toasted seeds

The crackers or toasted seeds are a healthy and delicious temptation. In addition, they are an alternative to any product made with refined flours. They are ideal to spread with all kinds of creams and sauces and to eat at any time.

Ingredients

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

Preparation

• Beat all the seeds well with the water. The result should be a kind of pasta.
• Add the sea salt and spices and mix.
• Spread on a baking sheet so that the dough is as thin as possible.
• Bake over very low heat so that the seeds do not oxidize, at a maximum of 50 ºC, for two hours or until crisp.

It may interest you: Delicious recipe for rice with sesame

Enjoy them in different ways!

As you may have noticed, the different ways of consuming pumpkin seeds can satisfy all tastes. Best of all, we can enjoy its countless benefits and, at the same time, satisfy our appetite with natural and nutritious ingredients.