Pumpkin seeds are chewy, nutty and subtly sweet. They are a good source of minerals (manganese, magnesium, phosphorus, iron, copper and zinc), protein and vitamin K. Zinc and protein are important nutrients for a strong immune system.
Pumpkin seeds are readily available year-round and most often sold in the green variety known as pepitas. They are sold in bulk or prepackaged in most grocery stores. It is best to buy them raw and then pan roast them yourself. To roast them, heat a skillet on medium heat and place the dry seeds in the pan. Stir continuously to ensure even roasting, and the seeds are done when they have puffed up and are slightly browned. Store them in an airtight container in the refrigerator for up to six months.
Pumpkin seeds are a great addition to salads, grain dishes, on yogurt, sautéed vegetables, or added to trail mix. Or, substitute pumpkin seeds for pine nuts in pesto recipes.
Remember to chew pumpkin seeds thoroughly to optimize the nutritional benefits. Don’t wait for Halloween to enjoy the benefits of pumpkin seeds!
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