Pumpkin Seeds

Also known asPepitas · Pepita · 南瓜子

Name: Pumpkin seeds, also called pepitas (Cucurbita pepo and relatives) — the flat, oval, green seeds from inside pumpkins and squash, sold hulled (green) or in their pale white shells.

Description

Pumpkins and squash are native to the Americas, and their seeds have been eaten there for thousands of years, including in Mexican cooking, where they are called pepitas and are used in sauces such as mole verde and pipian. Styria in Austria is famous for a variety with hull-less seeds, used to press dark green pumpkin seed oil.

Pumpkin seeds are a popular snack, either roasted in their shells after carving pumpkins, or sold shelled and salted or plain. They have a mild, nutty, slightly sweet flavour and a chewy-crisp texture.

Main nutrition value

Pumpkin seeds are among the best seed sources of magnesium and zinc, and also provide iron, protein, healthy unsaturated fat and fibre.

How best to be consumed

Pumpkin seeds are a handy snack and topping.

1. Roast scooped-out seeds with a little oil and salt for a snack, after rinsing and drying.
2. Sprinkle shelled seeds over salads, soups, porridge and yoghurt.
3. Blend into sauces, pestos and dressings.
4. Bake into bread, granola and energy bars.
5. Choose unsalted, shelled seeds to limit salt.

Overconsumption could cause…

Pumpkin seeds are healthy in sensible portions.

1. Weight gain from eating large amounts, since seeds are energy-dense.
2. Digestive discomfort or constipation from eating a lot of shell-on seeds, since the shells are fibrous.
3. High salt from salted, roasted seeds, so check the label.
4. Possible effects on blood pressure or blood sugar medicines, so ask a doctor if on these.

GroupsSeedsGourd family (Cucurbitaceae)High proteinLow sodiumRich in ironRich in magnesiumRich in potassiumRich in seleniumRich in zinc

Made intoPumpkin Seed ButterPumpkin Seed Oil

Related foodsWatermelon SeedsHemp SeedsSesame SeedsFlaxseeds / LinseedsPoppy SeedsChia Seeds

Wikipedia — Pumpkin seed, used for origin, naming and history: https://en.wikipedia.org/wiki/Pumpkin_seed