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Oct
21
2014

Pumpkin Seeds

Every week I’ll suggest a new, healthy food. Your job is to try it at least once during the week.

I may suggest a food you’ve never heard of before or one you haven’t eaten in a while. I may even suggest a food you think you don’t like. Make a point to try it anyway. Maybe, just maybe, you’ll like it this time.

Food of the Week Oct 20, 2014:  Pumpkin Seeds

Pumpkin Seeds (also known as pepitas). These seeds are a great source of immune boosting zinc & anxiety taming tryptophan. While they are certainly good for you, they are also calorically dense, so practice using them in small amounts this week (Think of them as the “cherry on top” of what you’re eating).  A portion size of 101 pumpkin seeds is 150 calories and has 6g of fiber + 6g of protein.

  • Add to sautéed vegetables
  • Sprinkle on top of mixed green salads that contain salmon or chicken
  • Sprinkle in Greek yogurt
  • Add to soups as garnish
  • Add chopped pumpkin seeds to oatmeal or cooked quinoa
  • Mix ground pumpkin seeds in w/lean hamburger meat or ground turkey meat

Of course you can purchase them, but roasting your own is easy (and a fun fall activity)! Pull them out of a pumpkin, clean, pat dry, mist w/ cooking spray, season & bake at 325F for 18-20 mins (stir halfway through) until golden:

  • Baked sweet w/ nutmeg & cinnamon
    Baked savory w/ chili powder