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    Home » Paleo Diet Foods

    Paleo Foods: Pumpkin Seeds

    Last Modified: Jan 18, 2023 by Paleo Leaper · This post may contain affiliate links · Leave a Comment

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    Hot peppers highlights

    Pumpkin seeds may be small, but they are packed with nutrients and quality fats!

    Pumpkin seeds — also called pepitas — are flat, oval and green in color. The term "pepita" is derived from Mexico and means "little seed of squash".

    Pumpkin seeds are notably plucked from pumpkins as a Halloween tradition, then roasted for a nutrient-rich and delicious snack. Because these seeds contain fragile omega-6 fats, if you choose to roast them, it's best to roast them quickly -- under 20 minutes -- then store in an airtight container in a cool, dark location.

    These seeds are packed with nutrients like magnesium, zinc, manganese and phosphorous.

    Nutrition Details

    [table id=20 /]

     

    Macronutrients Macros in Context

    Here's how 1 ounce of pumpkin seeds stacks up in the context of a typical Paleo meal:

    Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.

    Orange dots show how 1 ounce of pumpkin seeds fit into the typical nutrient profile of a Paleo meal.

    Macros in Context - Hot peppers

    Buying it Buy It

    Purchase raw (and preferably organic) pumpkin seeds in prepackaged containers or bulk bins. A benefit to buying raw pumpkin seeds is the ability to control the roasting temperature.

    • GREEN OR WHITE: Some pumpkin seeds are encased in a hard white shell, however most stores sell the shelled, green variety.
    • RAW OR ROASTED: Pumpkin seeds can be eaten either raw or roasted. Roasting brings out a nutty, rich flavor with a bit of crunch.

     

    Cooking with it Cook It

    [one_half]

    SOUPS

    Chop and sprinkle over soup to add crunch.

    [/one_half]

    [one_half_last]

    SMOOTHIE

    Add pumpkin seeds to a smoothie.

    [/one_half_last]

    [one_half]

    VEGETABLES

    Toss whole or finely chopped pumpkin seeds on top of sautéed vegetables or a salad.

    [/one_half]

    [one_half_last]

    DRESSING

    Grind pumpkin seeds and mix with olive oil, lemon and herbs to make a salad dressing.

    [/one_half_last]

     

    Recipe ideas Recipe Ideas

    Green Salad With Clementine Dressing

    Green Salad With Clementine Dressing

    Spicy pumpkin seeds

    Spicy pumpkin seeds

    Raw Kale Salad

    Raw Kale Salad

     

    More Paleo Diet Foods

    • Paleo (And Keto!) Foods: Pili Nuts
    • Paleo Foods: Swiss Chard
    • Paleo Foods: Butternut Squash
    • Paleo Foods: Figs

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