Pumpkin seeds, in particular, are an excellent source of magnesium. “Just one ounce of pumpkin seeds yields almost 40 percent of the daily value of magnesium in addition to other nutrients,” says Moore. “Magnesium is important in hundreds of processes in the body, from energy production to nerve function and bone structure. It helps promote healthy blood pressure and is known to aid relaxation.
At optimal levels, magnesium also helps improve your mood, improve the quality of your sleepAnd support your gut health. Unfortunately, more half of Americans suffer from magnesium deficiencymaybe as much as 75 percent, which means that eating magnesium-rich foods should be a real priority for most people. And pumpkin seeds are one of the best sources of this multitasking mineral, not only because they contain a high concentration of magnesium, but also because they’re versatile enough to be consumed in all kinds of dishes.
“I love adding pumpkin seeds to recipes and snack mixes for friends or guests with nut allergies,” says Moore. “And you can always season them—I like to grill them with chili lime seasoning.” Sprinkling pumpkin seeds on salads or toast is also an easy option, but that’s just the beginning.
Below are 5 pumpkin seed recipe ideas to try when cooking at home.
1. 3-Ingredient Pumpkin Seed Milk
Jordan Younger, aka the balanced blonde, shared her alternative milk recipe with Well+Good a while ago, and it still kicks ass. Naturally sweetened with Medjool dates and spiced with cinnamon, it’s great on its own, poured over granola, mixed into smoothies, or used as a substitute in dessert recipes.
Get the recipe: 3 Ingredient Pumpkin Seed Milk
2. Super Seed Grain-Free Crackers
The one thing that can make your dipping game stronger is making your own crackers, like this easy recipe that incorporates seven different types of seeds, from pumpkin to hemp, to ensure all your nutritional bases are covered.
Get the recipe: Grain-Free Super Seed Crackers
3. Savory Pumpkin Seed and Honey Bars
Pumpkin seeds play a starring role in this five-ingredient recipe, supported by honey, coconut oil, oat flour and salt. They’re ideal for an on-the-go breakfast, but could also make a nice addition to a charcuterie board.
Get the recipe: Savory Pumpkin Seed and Honey Bars
4. Pumpkin seed pesto
Traditionally, pesto is made with pine nuts, but they’re replaced in this recipe with pumpkin seeds, and honestly, you won’t miss them. This pesto is so good you’ll want to eat it by the spoonful, but may we suggest pouring it over your favorite pasta or adding it to your scrambled eggs instead.
Get the recipe: Pumpkin seed pesto
5. Pipián Verde
Take your taco Tuesday (or any day) to the next level with this pumpkin seed green mole sauce that’s just begging to be spread on chicken. Or, as Maricruz Avalos, who shared this delicious Mexican recipe on his blog, notes: it also goes very well with pork, fish or vegetables.
Get the recipe: Pipián Verde
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