Pumpkin Seeds Recipe
- 1 cup organic raw pumpkin seeds, pepitas
- 1 teaspoon extra virgin olive oil
- 2 drops sriracha or hot sauce, 1/8 teaspoon
- 1/2 teaspoon sea salt, less if using table salt
- 1/4 teaspoon fresh ground pepper
- 1 teaspoon turmeric
Preheat oven to 350F degrees and place oven rack on center position. In a small bowl, add all ingredients, changing quantities to your liking. Note; the turmeric absorbs a lot of the oil after it’s added. Also, I highly recommend not skipping the sriracha. It adds just the right bit of heat and is a good pairing with turmeric. Stir all ingredients until well mixed. Spread in a single layer on a baking sheet. Bake for 3 to 5 minutes, until pumpkin seeds start to darken and plump up slightly.Remove from oven and let cool completely. Eat alone as a healthy snack or toss over any green salad or roasted vegetable dish. The pumpkin seeds can even be ground in a food processrr and added to a favorite vinaigrette dressing. Left over pumpkin seeds keep very well for up to a week in an air-tight container.
They may be small, but pumpkin seeds are little powerhouses of nutrients and health benefits. Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-3. They also contain a good range of nutrients including iron, selenium, calcium, B vitamins and beta-carotene, which the body converts into vitamin A.
If you have a nut allergy, you’ll especially want to jump on board the pumpkin seed train! Pumpkin seeds and other seeds should be enjoyed since they provide beneficial fatty acids that one might miss out on when they can’t enjoy the healthy fat from nuts. Even if you don’t have an allergy to nuts, these seeds will provide other nutrients that you won’t get in such a small serving from other foods.
These seeds are also a fantastic source of zinc, which helps carbohydrate metabolism in the body, hormone production, and even improves immune health and even your skin, hair, and nails. Pumpkin seeds contain 23 percent of your daily zinc needs in just 1/4 cup serving. Cacao, nuts, seeds, and some grains are also good sources.
Magnesium is such important mineral for your health. It’s commonly called the ‘forgotten mineral’ because many people suffer health issues, all because of magnesium deficiency (headaches, low blood sugar, constipation, insomnia, lack of energy, and a foul mood, just to name a handful). Some people believe this is because the important mineral that’s found in the soil has been destroyed by factoring farming, soli depletion and other agricultural factors, while some people simply don’t eat enough naturally magnesium-rich foods (plant-based foods).
Of course, we can’t forget protein! Pumpkin seeds have a good amount of protein in a small serving, containing 5 grams in just one ounce. They’re a rich source of amino acids and contain an especially high amount of tryptophan, the amino acid that enhances serotonin production in the body. They’re true mood-boosters and make a great addition to any meal to up the protein content. Think smoothies, oatmeal, salads, soups, stir-fries.
Alkalizing and Anti-Inflammatory
Raw, green pumpkin seeds are green because they have a high amount of natural chlorophyll in them. Chlorophyll is found in all green foods, which alkalizes and naturally cleanses the body. (no need for a detox here!). Pumpkin seeds offer the most of any seed or nut since they are denser in the green hue, though hemp and even purely raw sunflower seeds are other good sources. Chlorophyll alkalizes the blood, which prevents inflammation that can occur from a high acid diet or other lifestyle factors.