Pumpkin Seeds

It’s time to get those hands dirty digging into the pumpkin and getting out all those seeds.  Who would have known that cute pumpkins contain a little seed that is considered a super-food with many medicinal benefits?  Are you ready for the list?  Pumpkin seeds are shown to help with urinary problems, kidney inflammation and stones, parasites (especially tapeworm), prostrate health and cancer, seasickness and nausea, and they also exhibit antioxidant and anti-inflammatory properties.  Plus they are packed with vitamins and minerals.

For those families who can’t easily grab a handful of nuts to munch on, pumpkin seeds offer a great alternative.  The seeds, called pepitas, can be ground up just like flaxseed and added to cereals, yogurts, cookies, salads, or to a homemade granola recipe.  My favorite is roasting them in the oven at a temperature of 300 degrees for about 30 minutes; add a little bit of olive oil and sea salt to taste.    According to The Encyclopedia of Healing Foods by Michael Murray, N.D., in 1/3 cup of pumpkin seeds there are 4 grams of protein, 4 grams of fat, and 11 grams of carbohydrates.  Murray states they are a great source of vitamins A, B1, B2, B3, phytosterols (phytosterols studies have shown may reduce cholesterol) and minerals including zinc, manganese, copper, magnesium, iron, and phosphorous.    Store the pumpkin seeds in an air-tight container, and keep in the refrigerator for about 2 months.  Or they can be frozen for up to a year.  And, Wha-laa!  A healthy snack on-the-go!  See, even the pumpkin is happy about that!

Don’t forget about pumpkin seed oil which is rich in all the nutrients as the seeds, plus Vitamin E, alpha-linolenic acid (Omega-3 family), and linoleic acid ( Omega-6 family), which can add Essential Fatty Acids to peoples diets that don’t get them from nuts .  Alpha-linolenic acid has shown in studies to reduce stress, depression, and anxiety, and vastly improve cardiovascular function.  Add the oil to salad dressing or use it as a dip for bread.  Spread pumpkin butter on bread and add jelly instead of peanut butter.  Or put cream cheese and pumpkin butter on bagel.  It’s also great to use as a thickener in soups and casseroles.