Skip to main content

How To Eat Pumpkin Seeds? Recipe Hunt From Chutney to Butter

Pumpkin seeds, often called pepitas, are far more than just a by-product of the pumpkin fruit; they are an ancient food source globally recognized as a nutritional powerhouse. In traditional cooking, they have always been valued as a 'Sehat ka Khazana' (Treasure of Health). These small, flat, green seeds are prized for their unique composition of high-quality plant protein, healthy unsaturated fats, and a remarkable density of essential micronutrients. 

Due to concerns about fillers and additives in the market, making DIY recipes—like homemade butter and chutney premix—is the best way to ensure you consume the purest form of these potent seeds daily.

Pumpkin Seeds Health Benefits (Supported by Scientific Literature)

The extensive health benefits of pumpkin seeds are heavily researched and documented in scientific databases like NIH and PubMed. These benefits are attributed to their concentration of key bioactive compounds:

 


 Heart Health & Blood Pressure Regulation (Magnesium): Pumpkin seeds are one of the most concentrated food sources of magnesium. Research supports that adequate magnesium intake is crucial for over 600 bodily reactions, including controlling blood pressure, reducing the risk of heart disease, and maintaining a healthy heart rhythm.



 Metabolic Health & Blood Sugar Control: Studies have suggested that the high content of protein, healthy fats, and specific phytochemicals (like protein-bound polysaccharides) in pumpkin seeds can have a hypoglycemic effect. This means they may assist in managing blood sugar levels and improving metabolic parameters, making them beneficial for individuals concerned with diabetes management.



 Prostate and Urinary Function: Pumpkin seeds and their oil (specifically from certain varieties like Cucurbita pepo) are consistently shown in clinical studies to help relieve the symptoms of Benign Prostatic Hyperplasia (BPH) and support overall urinary tract health, including the treatment of an overactive bladder.

 Sleep Quality (Tryptophan): Pumpkin seeds are rich in the amino acid Tryptophan. The body converts Tryptophan into serotonin and subsequently into melatonin (the sleep hormone). Consuming these seeds, particularly later in the day, is linked to supporting better sleep and relaxation.

 Immune Support and Antioxidant Power (Zinc): As an excellent source of Zinc, pumpkin seeds play a critical role in immune function, wound healing, and cell division. They also contain potent antioxidants like Vitamin E and carotenoids that combat oxidative stress and chronic inflammation.

 

 How To Eat Pumpkin Seeds?

 

We have successfully discussed how to integrate pumpkin seeds into your diet using these two innovative, high-protein DIY recipes:

 

 A. High-Protein Pumpkin Seeds Chutney Premix (The "Dip" Alternative)

 


You created a nutrient-dense, creamy chutney that does not require coconut, yogurt, onion, or garlic.

 

 Key Ingredients: Roasted Chana Dal (Split Chickpeas), Roasted Dried Red Chilies, and Pumpkin Seeds.

 The Method: You combined the three ingredients (roasted chana dal and chilies, plus raw pumpkin seeds) to form a premix.

 Usage: When ready to eat, soak the entire premix for 5-6 hours, blend thoroughly with salt and water for a creamy texture, and enjoy with South Indian staples like Idli or Dosa as a high-protein side.



 

 B. Creamy and Delicious Pumpkin Seed Butter (Pepita Butter)

 

You perfected a method for making pure, additive-free seed butter at home, avoiding the fillers and sugars of commercial products.

 


Key Ingredients: Raw Pumpkin Seeds, Salt, and a little Olive Oil (optional).

 The Method:

    1.  Soak the seeds for 5}-\text{6 hours (to aid digestion).

    2.  Dry them completely (using the air fryer at the lowest temperature: 30 mins, stir, then 15 more mins).

    3.  Blend until the natural oils release and the mixture becomes smooth and creamy.

 Usage: Store in the fridge and use daily on toast, in chutney, pumpkin seeds milk —a perfect way to ensure daily intake of the seed's valuable minerals and protein.

 How to eat pumpkin seeds butter?



Labels:

Comments

Post a Comment

Popular posts from this blog

Making Dahi Without Starter | बिना जामन के दही | How to Make Curd at Home Without Curd

Ever imagines how to make curd without curd (with almonds) बिना जामन के दही ? Well, I am sure such use of almonds as a curd starter is nowhere in your thoughts, right? Perhaps we are not used to thinking on these lines until it happens incidentally and you want to share your experiment with others. I am happy to say that I have experimented with making curd without starter and it gives me creamy and sweet curd. बिना जामन के दही | How to Make Curd at Home Without Curd A Little About my Curd Love Give me a bowl of rich, creamy curd and I do not need anything else on my dining table. Perhaps as a Punjabi, born and brought up into a Punjabi family, I have that special love and fondness for curd. My parents have inculcated in me good eating habits - home food is the best, they would day, preach and practice. This has become ingrained in my thoughts. I detest outside food, and yes, I dub it as market junk. One reason I love all homemade stuff - mommade food is the best. But w...
Post a Comment
Read more

Carrot Kanji Recipe [Indian Probiotic Drink for A Healthy Gut, Digestive Recipe]

  Red Carrot Kanji Recipe| Carrot Kombucha (Gajar Ki Kanji Benefits Gut, Digestive Health) This red carrot kanji recipe takes inspiration from Deepti Agarwal's black carrot kanji recipe, which is her nani's recipe. Here's my trial with kanji..I have made it with red carrot alone. Yes, the Punjaban in me loved the spicy & tangy probiotic. Super yum and Healthy Thanks dear for inspiring me to try the gut-friendly drink. homemade red carrot kanji recipe indian probiotic Is Carrot Kanji good for health and how do you make red carrot kanji at home? Here's presenting lal gajar ki kanji recipe inspired by my dear friend Deepti Aggarwal's black carrot kanji recipe, which is her heirloom recipe and has been in her family for generations. Is Kanji alcoholic? No, fruit turns into alcohol if it is left in a bath of water enclosed in a jar. Here we are not closing the lid; rather, tying a cloth for oxygen inflow, which prevents kanji from becoming alcoholic. What is Kanji ma...
Post a Comment
Read more

Is Tandoori roti good for health [NO, it Isn't But I eat soft oil-free wheat tandoori chapatis daily]

Tandoori roti is delicious and quite addictive too, but is it good for your health?Is there something called tandoori roti health risk? Yes and no.  Yes, if you order it outside.  What is tandoori roti made up of? The reason these Indian flatbreads have earned a bad reputation is that they are made with maida or refined flour, which is only empty calories. Then they use dalda or hydrogenated fat to make the roti soft. remember, tandoori roti is an addiction and I am addicted to it but one made at home with wholesome ingredients.  How to make tandoori roti at home At home, making quick tandoori roti on tawa is a breeze!   so here's how I do it to avoid all the health risks associated with restaurant tandoori roti. we can easily make soft atta tandoori roti on tawa too. yes, tandoor cooking is good but maida isn't.  start by adding water to a bowl. throw in methi powder and flaxmeal. You can skip both if you want. but I suggest adding the two ingredients in y...
Post a Comment
Read more