Pumpkin provide numerous health benefits including:
• Antioxidant support
• Mineral support
• Blood sugar management
• Anti-microbial benefits
Pumpkin seeds contain a wide variety of antioxidant phytonutrients, including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic, and syringic acid; and the lignans pinoresinol, medioresinol, and lariciresinol. Pumpkins seeds also contain health-supportive phytosterols, including beta-sitosterol, sitostanol, and avenasterol. Pumpkin seeds are a very good source of phosphorus, magnesium, manganese, and copper. They are also a good source of other minerals including zinc and iron. In addition, pumpkin seeds are a good source of protein.
Tips for Preparing Pumpkin Seeds
While most stores sell pumpkin seeds, it is fun and easy to make your own. To do so, first remove the seeds from the pumpkin’s inner cavity and wipe them off with a paper towel if needed to remove excess pulp that may have stuck to them. Spread them out evenly on a paper bag and let them dry out overnight. While raw pumpkin seeds is the healthiest way to eat them (it helps preserve the healthy fats present in the seeds), light-roasting them is another healthy alternative:
Healthiest Way to Dry Pumpkin Seeds
• 2 cups pumpkin seeds
• Preheat oven to 160-170°F (70-75°C)
• Place a thin layer of seeds on a cookie sheet
• Roast for 15-20 minutes
To enhance the “roasted” flavor, try putting a little liquid aminos seasoning or tamari (soy sauce) into a spray bottle and misting the seeds before roasting.
Roasted pumpkin seeds have a shorter shelf life and spoil more quickly than raw pumpkin seeds because the unsaturated oils found in the seeds oxidize more quickly after exposure to the heat of the roasting process.
A Few Quick Serving Ideas
• Add pumpkin seeds to healthy sautéed vegetables.
• Sprinkle pumpkin seeds on top of mixed green salads.
• Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
• Add chopped pumpkin seeds to your favorite hot or cold cereal.
• Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
• Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground pumpkin seeds.
Source: http://whfoods.org/
