Pumpkin seeds make a great addition to many dishes and snacks. They are very nutritious and contain phytochemicals that help reduce various diseases. Pumpkin seeds contain fiber and healthy fats to lower LDL or "bad" cholesterol and raise HDL or "good" cholesterol, prevent heart disease to help serve. Men may be interested to know that pumpkin seeds contain phytosterols are – plant compounds that are good for the prostate. Pumpkin seeds are also a good source of important minerals such as iron, zinc, magnesium and potassium.
About 2 tablespoons or 1 / 2 oz pumpkin seeds contains approximately 85 calories, 4.5 grams protein, 1 g fiber. So the addition of one or two tablespoons of seeds in recipes in your diet can be a good way to add some texture and crisis, while increasing the nutritional value of food.
Pumpkin seeds can be purchased raw or roasted and salted or unsalted. Also found in the shell or peeled. I like pumpkin seeds roasted and peeled to buy unsalted. They are comfortable and have a wonderful flavor.
Pumpkin seeds can be used in many recipes. I love pumpkin seeds, add my salads. In particular, I make a salad with spinach leaves and spring, then add cooked salmon fillet with a few tablespoons of pumpkin seeds on top. For the dressing, I usually use a spicy Asian vinaigrette, I do a bit of sesame oil, soy sauce, honey, lemon juice and chile sauce. This salad makes a tasty and nutritious food.
Here are some other ways, pumpkin seeds, add to your meals:
- Add a few tablespoons of quinoa, cous cous, rice or other whole-grain dishes – which adds a great flavor and texture.
- Add to chicken or tuna salad
- Add on top of cooked oatmeal or other
- In the muffin, whole wheat bread recipes for some crisis and texture
- Mix recipes for homemade granola or trail
If you've never tasted pumpkin seeds, I encourage you to try. You'll reap many nutritional benefits of the introduction into the food!
Rachel Andrew MPH, RC, CD