Raw, organic, and GMO free, these yummy little shelled Austrian pumpkin seed kernels make a great raw snack on there own, or they can be added to cereal, desserts, salads, as well as baked goods such as cookies and muffins.
Pumpkin seeds (AKA pepitas) are a healthy high protein snack loaded with powerful nutrients including lignans, phytsterols, vitamins, minerals, and healthy fats.
*These are the darker green Austrian pumpkin seeds which are more nutritious and much more flavourful than the smaller light green chinese pumpkin seeds.
Here are some of their nutritional highlights of pumpkin seeds:
- Great source of zinc and manganese
- High in the amino acids tryptophan and glutamine
- Rich in monounsaturated fats (oleic acid)
- Contain high levels of vitamin E, B-complex vitamins, and many minerals
- Source of lignans, phenols and phytonutrients
From The World's Healthiest Foods website:
"Interestingly, this diverse mixture of antioxidants in pumpkin seeds may provide them with antioxidant-related properties that are not widely found in food. For example, the pro-oxidant enzyme lipoxygenase (LOX) is known to be inhibited by pumpkin seed extracts, but not due to the presence of any single family of antioxidant nutrients (for example, the phenolic acids described earlier). Instead, the unique diversity of antioxidants in pumpkin seeds is most likely responsible for this effect."
Pumpkin seeds contain the following nutrients (% Daily Value) per 28 grams (1 oz):
Vitamin E: 68%
They contain 160 calories, comprised of 3 grams of carbohydrates, 8.5 grams of protein, 14 grams of fat, and 1.7 grams of fiber.
There have been promising studies linking the consumption of pumpkin seeds and pumpkin seed oil to numerous health benefits, some of which include:
- Improved insulin regulation in diabetics
- Anti-cancer benefits
- Antimicrobial and antiviral benefits
- Aiding in the treatment / prevention of Benign Prostatic Hyperplasia in men
In addition to their vitamin E and mineral content, phytosterols, lignans, and zinc appear to be the nutrients that make pumpkin seeds particularly beneficial to our health.
Interesting Facts About Pumpkin Seeds
- Pumpkin seed kernels are also knows as pepitas, a popular ingredient in mexican cuisine.
- They have been consumed since the time of the Aztecs
- They were often used as parasite remedies in Mexico and India
Storage Tips for Maximum Shelf Life
Pumpkin seeds will remain fresh for up to six months if stored in a sealed container in the refrigerator.
How to Enjoy
A great high protein snack on there own, raw or lightly roasted, with or without spices. Here are a few more ways to enjoy them:
- Add to breakfast cereals, yogurt, salads, and vegetable dishes
- Grind to make a creamy pumpkin seed butter
- Add to muffins, cookies, or homemade granola bars
- Lightly roased with salt, chili pepper, and lime
Pumpkin Seed Recipes
|Ingredients||Certified organic raw pumpkin seeds (Austria)|
|Allergens||Packaged in the same facility as milk, peanuts, tree nuts,|
|Country of Origin||Europe|