Why pumpkin seeds are such powerful food pills

Dear Readers,

They are the small wonders, pumpkin seeds. Nature truly has a way of packing in a lot in tiny packages. What’s more, they can be eaten as they are (after cracking the shell of course) or added to a hundred different baked, stir-fried and raw dishes as garnish, surprise nutty bites or for great texture. Most people throw away the seeds ehn they cook pumpkin but with a little bit of an extra effort, these seeds can be used for delicious pop-in-the-mouth moments. Clean the seeds and dry them in the sun. You can also salt them if you wish to keep them for longer but that would mean your intake of salt increases. Add thse nutritional wonders to your regular meal plan and enjoy the benefits of protein.

Nutrients: protein, dietary fibre, a good source of Vitamin K, E (antioxidant), magnesium, manganese, phosphorous, iron, copper, zinc.(That’s a hefty mineral package you will agree). Raw pumpkin seeds are high in the antioxidant lutein, which is especially important for the health of eyes.

Health benefits: Pumpkin seeds can assist in reducing the risk of prostate cancer and they have cholesterol-lowering properties. They possess anti-inflammatory properties and eating them encourages a healthy immune system and cell health. They also protect your body from damage by free radicals.

Great ways to include them in your diet: Add to salads, granola, fresh vegetables. saute them and add to stir fries. Toss them into salad dressings for an added nutritional punch.That way they never fail to be included in your salads. Add chopped pumpkin seeds to morning creals, porridge and quinoa. They can be had in hot or cold cereals. Add them to cakes, brownies, cookies, even Indian breads, chapatties. Soups, stews, pies, muffins and breads can be great vehicles to carry pumpkin seeds from plate to palate.

A great medium for these seeds is pasta. Toss into pasta sauces or generously sprinkle them over the final cooked dish. These seed also work wonders in fruit compotes.

Super tip: Add ground pumkin seeds to burger patty mix for a wonderful, texture-rich taste. Plus, super nutrition.

What to look for when buying: You can buy pumpkin seeds whole, hulled or roasted.

Whole seeds, of uniform size, compact, creamy-white or light yellow and feel heavy when you hold them in your palm are the ones to buy. Avoid buying, or eating, thin, small, shrivelled or broken or cracked seeds. Moulds, spots and rancid smells are often lurking in seeds when they are in company of good ones. Be careful to sort them out.

Calorie content: 28 gms (unsalted) = 125 Kcal.