By: Priyam Saini
Did you know that you can eat seeds? Yes, it’s true you can as they are rich in nutrients. These small but mighty kernels are high in vitamins and minerals the body needs to function at peak performance. Seeds are extremely versatile and can be incorporated easily into a variety of different recipes. There are various kinds of seeds that you can eat and Pumpkin seeds are one amongst them that you can eat.
Pumpkin seeds are green in colour and may have a white outer covering. They are flat and asymmetrically oval in shape. The white husk is edible. They have a distinct nutty and crunchy taste. You can easily get them in the market.
Can be prepared at home too!!!
They can be easily prepared at home by scraping the inside of the pumpkin with a metal spoon. Take out all the seeds. Wash them under running water and separate the seeds from the mass and other remains of a pumpkin. Boil the seeds in salted water for 10 minutes. Keep the salt minimum. You can use rock salt or Himalayan pink salt. Remove from heat and drain. Roast the seeds in the oven. Preheat the oven to 400 F. Brush the tray with some olive oil and spread the seeds in a single layer. Don’t overlap. Bake for 5 to 10 minutes. Let the pumpkin seeds cool down…Voila!! They are ready to EAT!!!
Nutritional facts:
Pumpkin seeds are energy packed. These small seeds are high in calories (approximately 550 kcal in 100 grams). They are a major source of proteins, fibre, niacin, iron, zinc, magnesium, manganese and phosphorus. Apart from that, they are also a good source of Vitamin B5, B6, B9, potassium and sodium.
It is one of the superfoods. It is an essential part of everyone’s diet (Check with your doctor if you are renal patient)
How to eat these energy-packed seeds?
- Buy or prepare roasted pumpkin seeds
- These can be included in a variety of things like :
- Roasted snacks: To make this – Mix roasted puffed rice + roasted chana + roasted makhana + roasted pumpkin seeds + roasted almonds/ walnuts + roasted peanuts. Choose all or two or three of the ingredients. But don’t skip the seeds. Mix and keep in a jar. Eat as a snack. Very healthy!!! Remember all these have to be dry roasted (without ghee/oil) or roasted in homemade ghee according to your calorie needs.
- Add them to a bowl of curd or oats porridge and enjoy the healthy nutritious snacks.
- Make pumpkin seeds sweet bars at home. Roast a combination of pumpkin seeds and melon seeds in ghee. Place them on plate evenly. Prepare jaggery syrup. Pour these over the seeds. Let it cool down. After it cools down completely, break into small piece and enjoy eating!!! (This recipe is not advisable for people who want to reduce weight. Good for people who want gain weight or kids).
- Nutty powder – Mix 50 grams roasted pumpkin seeds + 50 grams roasted melon seeds + 50 grams roasted sesame seeds + 100 grams almonds + Rocky candy (Mishri) as per taste + 25 grams anise (saunf) = Powder them together. Store them in an airtight container. Eat 1 teaspoon daily. Super healthy powder!!!
- Top it up on your salads. Yummilicious!!!
How much can I eat?
As pumpkin seeds are calorie and nutrient dense food, taking too much is not a good idea. You can take up to 2 tablespoons daily (30 grams). This may vary if you have any medical problems.
I hope after reading these facts about pumpkin seeds you will surely include them in your diet. I, myself, eat them daily. I pop in 1 teaspoon roasted pumpkin seeds just before going to bed.
Disclaimer: Information and statements made are for education purposes and are not intended to replace the advice of your treating doctor.
The views and nutritional advice expressed are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.
