Pumpkin Seed Nutrition: A Surprising Superfood

After learning a wide range of pumpkin seed nutrition, you should never discard pumpkin seeds that can boost your health.

Stephanie Seferian says that eating pumpkin seeds from your pumpkin at home is more eco-friendly than buying bags of pepitas (pumpkin seeds without shells). She is a food waste expert and author of Sustainable Minimalism that is why she is an expert with pumpkin seed nutrition.

Every year, the pumpkins produced in the United States reach one billion pounds. The pumpkins’ seeds from those billion pumpkins were thrown out. What a huge waste. Thus, start helping by collecting your pumpkin’s seeds. By doing so, you are reducing the wastes and greenhouse gases that cause climate change. You help in saving water which ought to be used for growing the plant. And you help in avoiding plastic consumption since most pepitas are packed in plastics.

According to Rhyan Geiger, there’s a lot you can get from pumpkin seed nutrition that keeps your cells healthy. Rhyan is a registered dietitian nutritionist. Add these seeds to your dishes or snacks to get the nutrients your body needs.

The U.S Department of Agriculture states that an ounce of pumpkin seeds is rich in plant-based protein. It is also high in fiber which reduces your possibility of overeating. The green hulled kernel has less fiber but has more protein. These seeds are very rich in zinc and magnesium. These nutrients improve the body’s immune system and energy production.

Getting the seeds ready to eat is an easy process. Here’s what to do with them.

How to Prepare the Seeds

Pumpkins have a low acid level that makes them prone to bacteria which may cause diseases. So, it’s better and safer to dry or roast them before eating.

1. You may get the seeds inside by scooping them out with a scooper or spoon. You can also do it by hand.

2. Give them a rinse to remove the pumpkin flesh and strings. Make sure to rinse it well. You may also do it like how Seferian saves the flesh and strings. She adds them to pureed pumpkin soup, pumpkin butter, or smoothies.

3. After rinsing, boil them in salted water for 10 minutes. By doing so, you are making the outer part softer. The outer part is also referred to as a shell or hull. The hull can be eaten. But if you want, you can throw it away. Boil the seeds until the hull separates from them.

4. After boiling, separate the hull from the seeds. Use a strainer to separate them from the water. Pat the seeds dry using a kitchen towel.

5. Now, you can put them on a baking paper/sheet. You may put olive oil or salt. You may also add spices like cumin, paprika, and cinnamon. Roast the seasoned seeds at 325°F for 10 minutes. Or wait until it is fragrant or golden.

The steps above apply to seeds of winter squash like butternut or kabocha.

Sweet-and-Salty Popcorn Trail Mix

You can mix pumpkin seeds with dried fruit, chocolate, and popcorn. This sweet idea is from Palinski-Wade. She added that the sweetness and saltiness taste, protein, and fiber make these seeds a satisfying snack. Enjoy the pumpkin seed nutrition while satisfying both the stomach and the body.

Here’s what you’ll need:

¾ cup of roasted and salted pumpkin seeds
½ cup of dark chocolate chunks
½ cup of dried cranberries
1 cup of roasted and salted almonds
8 cups of air-popped popcorn

Mix these ingredients in a bowl. Then store in a container for a week. Make sure that the container is airtight.

Serving size: 1 cup