Pumpkin seeds, derived from pumpkins in the Cucurbita family, are nutrient-dense, offering protein, fiber, healthy fats, and key minerals like magnesium and phosphorus. They are also rich in beneficial plant compounds such as phytosterols and polyphenols, known to support overall health.
Research suggests that seeds may contribute to lowering heart disease risk due to their positive impact on blood fats. Additionally, studies hint at their potential benefits in combating cancer, neurodegenerative diseases, and type 2 diabetes, though further research is required.
Whole vs. Shelled Pumpkin Seeds!
Pumpkin seeds have a slightly bitter, nutty flavor and come in two varieties:
whole seeds and shelled seeds (known as pepitas). Whole pumpkin seeds are oval-shaped and have a cream-colored shell, providing a crunchy texture, but some may find the shell too tough. Pepitas are the green, shelled seeds with a smoother texture and lighter crunch.Whole pumpkin seeds are higher in fiber, with 5.22 grams per ounce, compared to shelled seeds' 1.84 grams per ounce. Both types are excellent protein sources, with shelled seeds offering 8.45 grams and whole seeds containing 5.22 grams of protein per ounce. Shelled seeds are also richer in healthy fats, iron, magnesium, and phosphorus compared to their whole counterparts, which provide slightly more potassium and zinc.
Raw vs. Roasted:
Both whole and shelled pumpkin seeds can be enjoyed raw, though roasting enhances their flavor and crunch. Roasting also allows for seasoning, making them a versatile snack. The choice between raw and roasted largely depends on personal taste preference.
How to Prepare Pumpkin Seeds?
You can either buy whole pumpkin seeds or scoop them from fresh pumpkins. For roasting whole seeds:
Preheat the oven to 350°F (176°C).Rinse seeds to remove pumpkin strands, then dry them.Toss the seeds with olive oil and seasonings.Spread them on a baking sheet and roast for 20-30 minutes, stirring occasionally until golden brown.Pepitas, being smaller, roast more quickly in 10-15 minutes. If you prefer not to remove the shells yourself, shelled pumpkin seeds are readily available for purchase.
Ways to Eat Pumpkin Seeds!
Pumpkin seeds are a versatile addition to various dishes, offering both flavor and nutrition:
Make granola by mixing them with oats, honey, nuts, and dried fruits.Sprinkle them over salads or smoothie bowls.Blend them into pesto with basil, garlic, olive oil, and parmesan.Use them to coat chicken or fish for a crunchy, flavorful crust.Add them to energy balls for a convenient snack.
Storage Tips:
Store-bought pumpkin seeds are often dried or roasted, extending their shelf life. Keep them in an airtight container in a cool, dry place for up to three months, or refrigerate for six months to a year. Fresh pumpkin seeds from a pumpkin have a shorter shelf life and should be roasted within a few days. Proper storage is essential to maintain freshness and avoid spoilage.
Summary:
Pumpkin seeds are packed with essential nutrients and can be enjoyed in various forms, whether whole or shelled, raw or roasted. Their versatility makes them a great addition to snacks, salads, and meals, providing a nutritious boost of healthy fats, protein, and fiber.
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