Recipe: Pumpkin Seed And Blueberry Granola
March 24, 2023
A common ingredient in Mexican dishes, pumpkin seeds, or "pepitas," are little powerhouses of nutrition.
In fact, pepitas rival almonds, pecans and other tree nuts in protein and fiber content.
Health Benefits Of Pumpkin Seeds
Eating the shells only adds to the pumpkin seeds' high fiber content, which has been associated with a reduced risk of heart disease and obesity. Whole, roasted pumpkin seeds in their shells contain about 5.2 grams of fiber per serving, while shelled seeds contain just 1.8 grams.
Pumpkin seeds also are rich in other nutrients, including magnesium, which can aid in muscle function and heart and bone health, lower blood pressure and even prevent migraines. Just a quarter cup of pumpkin seeds includes 42 percent of a person's recommended daily intake of magnesium, a potentially easy solution for almost half of Americans who don't get enough magnesium in their diets.
They also are an excellent source of potassium, a nutrient that helps control blood pressure. And if you're looking for another good source of omega-3 and omega-6 fatty acids that contribute to heart health, look no further than a small handful of toasted pumpkin seeds.
Pumpkin seeds also are a good source for tryptophan, the same amino acid that may make you a little sleepy after Thanksgiving dinner. One scientific study put this to the test and found that a small serving of pumpkin seeds eaten with a small amount of carbohydrate (such as a piece of fruit) before bed compared favorably to a pharmaceutical source of tryptophan to induce sleep.
Other health benefits of pumpkin seeds include:
- A serving of seeds contains about 6.6 mg of zinc, which accounts for almost half the recommended daily intake. Zinc is important in the diet because it's an antioxidant and an anti-inflammatory agent that also helps the metabolic process.
- They have been linked to a reduced risk of some types of cancer, including breast and prostate cancers.
- Studies have shown that pumpkin seed oil may reduce cholesterol and high blood pressure.
- Studies also have shown that seeds can reduce blood sugar, which is important for people who have diabetes.
How To Prepare Pumpkin Seeds
You can get your hands on pumpkin seeds on about any store's snack aisle year-round, but your healthiest option may be the old-fashioned way: scooping them out of the stringy guts of a fresh pumpkin
Pumpkin seeds can be consumed with or without their shells. Once you've scooped them out of the pumpkin, it's advisable to soak them in water for a few hours to help remove the pulp from the shells. (There's nothing wrong with consuming the fleshy bits that are attached to the shells, but many don't care for the texture.) A common practice is to add light spices and roast the seeds on a cookie sheet on the top rack of the oven for 15 to 20 minutes at 350 degrees.
Enjoy And Share
Enjoy And Share
Like nuts, pumpkin seeds are high in fat, so they have a limited shelf life and must be stored properly. Buy in small amounts to keep your supply fresh. Be creative when introducing pumpkin seeds to your family. Try roasting them in the oven tossed with a little olive oil, and remove when just turning a little brown. Toss with a seasoning mix of your choice, including Old Bay®, barbecue or jerk seasoning or pumpkin pie spice.
Other Ways To Enjoy Pumpkin Seeds
- Sprinkle on top of pumpkin bread or muffins before baking.
- Mix with dried fruit for a healthy salad topping.
- Grind in food processor or blender to make a seed butter.
- Substitute seeds for nuts in homemade granola.
Pumpkin Seed And Blueberry Granola
Use green pumpkin seeds instead of other nuts for added color and interest in this low-fat breakfast treat.
Ingredients
- 3 cups old-fashioned oats
- 1 cup shelled pumpkin seeds
- 3 tablespoons light brown sugar
- 1 teaspoon cinnamon
- 1/2 teaspoon ground ginger
- 1-2 tablespoons canola oil
- 1/3 cup honey
- 1 teaspoon vanilla (optional)
- 1 cup dried blueberries
- 1 to 2 tablespoons candied or crystallized ginger, chopped fine (optional)
Directions
- Preheat oven to 300 degrees.
- Combine oats, brown sugar, cinnamon, ginger and pumpkin seeds in a large bowl breaking up the brown sugar with a spoon. In a smaller bowl, combine honey and oil and place in the microwave for 12 to 15 seconds. Stir with whisk, and add vanilla. Pour over dry ingredients and stir until all ingredients are coated and spices are adhering to the oats and pumpkin seeds.
- Line a cookie tray with parchment paper. Spread granola on the paper and place in the oven for 30 minutes, stirring every 10 minutes. Bake until oats and seeds are toasted.
- Remove from oven; allow the granola to cool on the cookie tray.
- Sprinkle dried fruit evenly over top of granola and spoon into airtight containers.
