HomeArticles Pumpkin Seed Health Benfits – Plus A Recipe For Roasting

Pumpkin Seed Health Benfits – Plus A Recipe For Roasting

Posted in : Articles, snacks on by : Karen Metz Tags: , ,

It is that time of year again! As I drive around our rural area, I see several small and large roadside farm stands. Almost all of them have a neat display of pumpkins that make you want to stop and buy. So, I started thinking about getting out my pumpkin recipes!

One of the first things I like to make with pumpkins, are roasted pumpkin seeds (you can also use winter squash seeds as well). These make a great healthy snack, especially for anyone who is dealing with diabetes. There are many health benefits for others as well, but since I have a diabetic living in my house, I like to make sure that they have good healthy snacks.

Pumpkin Seed Health Benefits

In just one cup of pumpkin seeds, you will get:

  • Protein – 16 grams or 80% of your daily needs. We need protein to repair tissue in the body, make enzymes, and hormones. It helps build bones and muscle.
  • Fiber – 7.7 grams or 31 % of your daily needs. Fiber reduces blood pressure and inflammation. It also helps control blood sugar and relieves constipation.
  • Iron – 9.5 grams or 120% of your daily needs. Iron carries oxygen from your lungs to the rest of your body. If you don’t have enough iron, your body will not get the oxygen it needs and it will cause fatigue.
  • Copper – 1.5 mg or 76% or your daily needs. Copper with iron helps provide red blood cells. This helps with keeping the bones, blood vessels, nerves and immune function healthy.
  • Magnesium – 649 mg or 186% of your daily needs. Magnesium regulates muscles and nerves. It helps keep blood sugar and blood pressure under control. It may also help fight depression.
  • Phosphorous – 1385.3 mg or 139% of your daily needs. Phosphorous works with calcium to build bones and teeth. It also plays a role in helping your body produce energy.
  • Zinc – 9mg or 61% of your daily needs. Zinc helps your immune system fight off sicknesses and diseases. It also aids in wound healing and is needed for proper sense of taste and smell.
  • Manganese – 5.3 mg or 265% of your daily needs. This helps regulate blood sugar and decreases inflammation.

With all this good nutrition in every cup of pumpkin seeds, you will be able to support your immune system so that you do not get sick from viruses, colds, flu, and diseases like cancer. They can help lower your blood pressure, regulate your blood sugar and help with inflammation. While at the same time supporting bone, teeth and muscles.

Roasted Pumpkin Seed Recipe

Anytime you cut open a pumpkin, do not throw away those seeds! Instead, put them into a pot, guts and all, and boil for 10 minutes. This will make the seeds easier to clean and ready for roasting. After they have boiled, pour them into a colander and separate the seeds from any pumpkin goo. After they are clean, put them in a bowl and add 4 tablespoons cooking oil of your choice to every 2 cups of seeds.

Now for the fun part! Add your seasonings and mix with the seeds and oil. You can be creative here. If you have a favorite seasoning, try it! Here are a couple of my favorite recipes that contain, savory, sweet and spicy.

For two cups of pumpkin seeds:

#1 – Garlic Seasoning

2 teaspoons sea salt

1 teaspoon pepper

2 teaspoons minced garlic

#2 Spicy Seasoning

1/2 teaspoon sea salt

1/2 teaspoon garlic powder

1/4 teaspoon cayenne pepper

#3 Sweet Seasoning

2 Tablespoons sugar

1 teaspoon cinnamon

1/4 teaspoon sea salt

#4 Salty and Sweet

1 Tablespoon packed brown sugar

1 teaspoon cinnamon

1/4 teaspoon sea salt

#5 Ranch

1 teaspoon sea salt

1 Tablespoon Hidden Valley ranch seasoning

#6 Parmesan Cheese & Garlic

1/4 cup Parmesan grated cheese

1 teaspoon garlic powder

1/4 teaspoon sea salt

After adding your seasoning to the seeds and oil, stir well till all the seeds are coated. Roast in a preheated 400 degree oven for 15 minutes. Stir seeds and put back into oven for 10 – 15 minutes till the seeds are golden brown and crunchy.

Clean seeds out of pumpkin.

Roast in a 400 degree oven.

Roasted pumpkin seeds!

More Pumpkin Recipes

Pumpkin Bread

Pumpkin Cobbler

Pumpkin Cookies

Your Turn

Did you know pumpkin seeds were so healthy for you? Have you ever tried them? If so, what is your favorite flavor? I would love to hear your stories and opinions. Just put them in the comment section below!

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