Name: Pumpkin seed butter — a deep green, earthy paste made from ground pumpkin seeds, also called pepitas (Cucurbita pepo and relatives). It is a popular nut-free spread.
Description
Pumpkin and squash are native to the Americas, and their seeds have been eaten there for thousands of years, including as the Mexican snack pepitas. Pumpkin seed butter is a more recent product, made from hulled seeds that are usually roasted first, which gives the paste a rich, toasted, slightly sweet and savoury flavour. Its colour comes from the green seed kernel.
Seed butters are made by grinding seeds into a smooth paste, and the best contain only seeds, with perhaps a little salt or oil. Because pumpkin seeds are rich in oil, the butter is smooth and spreadable, though it separates easily.
Main nutrition value
Pumpkin seed butter is rich in magnesium, zinc and iron, along with healthy unsaturated fat, protein and fibre, making it one of the more mineral-dense spreads.
How best to be consumed
Pumpkin seed butter is earthy and savoury, and works in sweet and savoury dishes.
- Spread on toast, crackers or apple slices.
- Swirl into soups, curries and dressings for body and flavour.
- Stir into porridge, yoghurt and smoothies.
- Use in baking, such as cookies and energy balls.
- Store in the fridge after opening, and stir well.
Overconsumption could cause…
Seed butters are nutritious but calorie-dense, and portion size matters.
- Weight gain from large servings, since a tablespoon holds around 90 calories or more.
- Added sugar, palm oil and salt in some commercial brands, so check the label.
- Allergic reactions in rare cases, and digestive upset from a large amount of fibre and fat at once.
Wikipedia — Pumpkin seed, used for origin, naming and history: https://en.wikipedia.org/wiki/Pumpkin_seed
Comments
No comments yet.
Log in to leave a comment.