Seeds: Pepitas!

Fall is officially here! Along with fall comes all things pumpkin, including pepitas! Did you know that only the white seeds you remove from a pumpkin are called pumpkin seeds, while the smaller green seeds you often find at grocery stores are actually shelled pumpkin seeds, known as pepitas?

Nutrition highlights

Per 3 tbsp:

• 150 calories

• 9 grams of protein (almost as much as the same amount of hemp hearts!)

• 8.5 grams of unsaturated fat

• 3 grams of carbohydrate - 2 grams of this is dietary fiber!

Health benefits 

Pepitas contain:

• The most magnesium of any seed, which may help lower blood pressure and risk for heart disease

• Fiber - read more about the health benefits of fiber in last’s week’s post 

• Antioxidants, which may help reduce inflammation

• Other important minerals, such as folate, potassium, and iron

Pepitas tossed with olive oil, garlic powder, and salt, then roasted at 325 degrees for 13 minutes!

Adding pepitas to your diet

• Make pumpkin seed butter to spread on toast or crackers

• Grind into a flour (gluten free!)

• Roast them - add a bit of oil and your favorite spices or herbs (basil, garlic powder, onion powder, cumin, curry powder, Italian seasoning, etc.)

• Sprinkle on soups or salads

• Add to baked goods, such as muffins, cookies, or brownies

• Blend into smoothies

• Add to granola

• Mix into oatmeal or yogurt

• I made this for Thanksgiving a couple of years ago!

The possibilities are endless!

Storage

Like other nuts and seeds, it is recommended to store pepitas in the fridge or freezer to extend shelf life.  

I’d love for you to leave a comment below if you have a favorite way you like to eat pepitas! Enjoy the fall weather and I’ll see you back here next week!