Seasonal Superfood Spotlight: Pumpkin Seeds!


Don’t be too quick to toss the seeds after carving your pumpkin or making fresh pumpkin pie this fall! Pumpkin seeds are the richest plant source of the mineral zinc on the planet. Zinc is a vital nutrient in immune system support as well as the health of the digestive system and prostate. Just 1 3/4 oz of pumpkin seeds provides 3.2mg of zinc, over 1/3 of the recommended daily intake. In addition pumpkin seeds have a diverse antioxidant profile and are a great source of vitamin E. To maximize the benefits from these tasty seeds, I recommend eating the shell and all. The richest source of nutrients is concentrated in the membrane (endosperm envelope) that lines the inside of the shell, so it’s best to eat the fibrous husk as well. .

Try this Cilantro and pumpkin seed pesto over steamed vegetables and brown rice for a fantastic autumn supper. Or check out this recipe for strait up pumpkin seeds with a kick! Injoy!

      Cilantro and Pumpkin Seed Pesto


2 cups chopped fresh cilantro

1 cup chopped fresh parsley

3 scallion, chopped

4 cloves garlic, coarsely chopped

1 tsp ground cumin

1/2 cup coarsely chopped pumpkin seeds

2 TBS water

1 TBS fresh lemon juice

2 TBS extra virgin olive oil

Salt and white pepper to taste


  1. Chop garlic and let sit for 5 minutes to enhance its health-promoting properties while you prepare the rest of the ingredients.
  2. Blend all ingredients in a food processor or blender. Add olive oil a little at a time at end. You want the pesto to be blended yet not smooth. It is best with a little texture. Serve at room temperature. Do not heat it.


One thought on “Seasonal Superfood Spotlight: Pumpkin Seeds!

  1. Pingback: Thanksgiving Traditions and Pumpkin Seeds! | Kitchen Delightenment

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