Feel like snacking but are not sure what to reach for? We recommend grabbing a handful of pumpkin seeds. Not only are pumpkin seeds a delicious snack, but they're also incredibly nutritious. While you can scrape a handful of pumpkin seeds right out of a pumpkin, this treat is easy to find on store shelves. A flat and oval-shaped seed, pumpkin seeds are typically roasted and make for a great snack on their own or when added to a recipe. Their warm, nutty flavor makes them easy to add to sweet and savory dishes, and they are the perfect way to add a bit of crunch to each bite.
History of Pumpkin Seeds
Pumpkin seeds are a snack that's loved worldwide and one that has been consumed for years. Pumpkins are believed to have first originated in North America and were a staple in the Native American diet. However, pumpkin seeds were first discovered in Mexico, dating back to 7000 B.C. Throughout history, pumpkin seeds have been enjoyed for their nutritional and medicinal benefits. At one point, they were even used to expel parasites from the body of the ill. Today pumpkin seeds are added to countless recipes and acknowledged for their many health benefits. They're largely produced in Mexico, the United States, China and New Zealand.
Health Benefits of Pumpkin Seeds
Enjoying a handful or so of pumpkin seeds offers many health benefits. From improving sleep to bettering heart health, here's an overview of some of pumpkin seeds' health benefits.
Better Sleep
If you're struggling to fall asleep at night, then you might want to think about snacking on a handful of pumpkin seeds before bed. Pumpkin seeds are an excellent source of magnesium, a nutrient that is excellent for promoting deep, restful sleep. Magnesium also plays a vital role in bone development, maintenance and repair.
Better Digestion
Searching for a quick way to boost your digestive health? Pumpkin seeds are it. Pumpkin seeds contain fiber, and eating them regularly can positively affect your digestive health. Fiber is a vital part of digestion, and incorporating more into your diet can help promote regularity. Fiber is also a source of food for good gut bacteria, which creates a healthy gut biome and keeps things moving in our bodies.
Improved Heart Health
Pumpkin seeds are packed with healthy, unsaturated fats, contributing to better heart health. In addition, they're an excellent source of the plant-based omega-3 fatty acid, alpha-linolenic acid, which is converted into DHA and EPA omega-3s in the body. These beneficial fatty acids work to protect your body against heart disease and inflammation.
Improved Immune System
Do you notice yourself getting sick more often than others? Your immune system might not be as strong as you hoped. Adding immune-boosting foods like pumpkin seeds to your diet is a great way to boost your immune system and improve your overall health. Pumpkin seeds contain iron, a nutrient essential to healthy immune function. They also boast antiviral and anti fungal properties, which can help ward off harmful bacteria.
How Many Pumpkin Seeds Should You Consume?
Pumpkin seeds have several health benefits. However, this doesn't mean we recommend enjoying them for breakfast, lunch and dinner. The key to a healthy diet is balance, and incorporating two to three servings of pumpkin seeds into your weekly recipes is enough to receive all the benefits they offer
So, how many pumpkin seeds should you eat daily? Make sure to consult your doctor, but as a rule of thumb, enjoying one serving (26g) of pumpkin seeds daily is ideal to reap the benefits of this incredible food.
How to Eat Pumpkin Seeds
Pumpkin seeds can be enjoyed alone as a healthy snack or added to your favorite dishes. Salads, granola, smoothies and nut butter are all excellent ways to enjoy this superfood. Begin enjoying pumpkin seeds and all that they have to offer by trying out one of the delicious recipes below. We're confident you won't be disappointed.
As a Snack
While raw pumpkin seeds make a great snack, they can also be added to several snack recipes to spice up the flavor and nutrient profile. Here are two of our favorite pumpkin seeds snacks you can munch on between meals.
Pumpkin Spice Protein Balls
Protein balls are the perfect snack when you require a quick energy boost. These Pumpkin Spice Protein Balls are made with healthy ingredients like Organic Pumpkin Seeds, dates and Shredded Coconut for a tropical-tasting treat that satisfies your cravings. Enjoy these protein balls as a post-workout treat or a sweet after-dinner snack. No matter when you enjoy them, they're sure to be a delicious addition to your day.
Pumpkin Seed Butter
It's no secret that peanut butter makes for a great snack, especially when paired with fruits like apples or celery. But, if you're allergic to peanuts and feel like you are missing out on some delicious snack foods, pumpkin seeds are the perfect alternative. An easy-to-make plant-based spread, Pumpkin Seed Butter can be used in all the ways traditional peanut butter can and is a low-allergen food. Stir it into a delicious bowl of oatmeal, spread it onto your favorite sandwich, or pair it with a banana for a quick snack on the go. The possibilities are endless!
Enjoy Them for Dinner
Pumpkin seeds aren't just good for snacking. Their mildly nutty flavor makes them an excellent addition to sweet and savory meals. Check out the two delicious dinner recipes below, and learn how you can begin cooking with pumpkin seeds today.
Creamy Vegan Butternut Squash Pasta with Sage and Pumpkin
Pasta is a dinner dish that's loved worldwide. A classic comfort food, pasta can be made in several different ways. Though most traditional pasta noodles contain gluten, several gluten free noodles are available. Gluten free noodles are an excellent way to make a celiac-friendly dish that everyone can enjoy. Try out this Creamy Vegan Butternut Squash Pasta with Sage and Pumpkin for the perfect gluten-free and vegan pasta. Though it may sound extravagant, it's effortless to make. In this recipe, a combination of butternut squash, Organic Pumpkin Seeds, nutritional yeast and gluten free linguine pasta creates a warm and filling dinner dish that eaters of all ages will love. Enjoy this pasta on nights when you're serving plant-based guests to ensure everyone enjoys their meal.
Roasted Rainbow Vegetable Buckwheat Grain Bowl
Grain bowls are an excellent way to make a delicious and healthy meal in a short amount of time. To make a grain bowl worth writing home about, combine flavorful ingredients like pumpkin seeds and Brussel sprouts with protein-packed salmon and a healthy grain like buckwheat groats. The result is a delicious Roasted Rainbow Vegetable Buckwheat Grain Bowl full of flavor and health benefits that will keep you feeling your best.
As Dessert
Now that you know how pumpkin seeds can be used to make healthy snacks and mouth watering meals, it's time to discover how you can turn this super seed into a sweet dessert recipe. If you're craving something sweet, we encourage you to look at the recipes below for baking inspiration.
Multi Seed Banana Muffins with Maple and Honey
Try out these Multi Seed Banana Muffins with Maple and Honey for a tasty dessert recipe that you can feel good about eating. Made with various seeds like Organic Pumpkin Seeds, Brown Flaxseeds and Organic Chia Seed, they're loaded with healthy omega-3 fatty acids, providing the perfect crunch. Enjoy these muffins as a midday snack, or enjoy them as a post-dinner treat.
Pumpkin Coffee Cake
The perfect cake to pair with your morning cup of coffee, this Pumpkin Coffee Cake is equal parts light and crumbly. Its natural pumpkin flavor comes from a combination of pumpkin puree and pumpkin seeds, making it an equally delicious and nutritious treat. Topped with a bit of brown sugar and melted butter, it's the ultimate comfort food and the perfect way to a meal.
Now that you have a better understanding of the benefits of pumpkin seeds and how they can be worked into your diet, it's time to start incorporating them into your meals. A little goes a long way when it comes to this super seed. With just a few servings of pumpkin seeds a week, you can ensure that you reap all of their benefits. Whether you enjoy these flavorful seeds as a snack, dinner, or dessert, we're confident they will be delicious. From the Bob's Red Mill family to yours, have a healthy and happy day!
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