As the leaves turn vibrant shades of orange and gold here in the Pacific Northwest, pumpkin season brings with it a host of seasonal delights. From cozy lattes to festive decorations, pumpkins are everywhere! But let’s not forget about the health benefits of pumpkin seeds, often overlooked but packed with nutrition. As a nutritionist committed to healthy aging and making wellness accessible for all, I’m excited to share a few reasons why you should consider adding pumpkin seeds to your diet this season.
1. Rich in Nutrients
Pumpkin seeds, or pepitas, are tiny powerhouses of nutrition. They are loaded with magnesium, zinc, and iron, which are essential for maintaining energy levels, immune function, and overall vitality as we age.
2. Heart Health
These little seeds are a great source of healthy fats, particularly omega-3 fatty acids, which can support heart health. Regular consumption may help lower cholesterol levels and reduce the risk of heart disease.
3. High in Antioxidants
Pumpkin seeds are rich in antioxidants like vitamin E and carotenoids, which help combat oxidative stress. This is particularly important for promoting healthy aging and protecting against chronic diseases.
4. Supports Better Sleep
If you’ve been struggling with sleep, pumpkin seeds might be your new best friend. They contain tryptophan, an amino acid that can improve sleep quality by increasing serotonin levels, which can lead to better overall mood and health.
5. Versatile and Delicious
Whether you sprinkle them on salads, blend them into smoothies, or enjoy them as a snack, pumpkin seeds are incredibly versatile and add a delightful crunch to any dish.
Enjoying Pumpkin Seeds
This season, why not pick up some delicious pumpkin seeds? They’re perfect for snacking, baking, or as a nutritious topping for your favorite fall dishes. You can find a great option at Costco—check out their organic sprouted pumpkin seeds here! They can be more nutritious and easier to digest for most.
So, as you embrace the flavors of fall, don’t forget to add some pumpkin seeds to your plate. Your body will thank you!
Easy Fall Crisps with Pumpkin Seeds and Parmesan Cheese
These Fall Crisps are a delicious and healthy snack, perfect for enjoying the flavors of the season. The combination of pumpkin seeds and Parmesan cheese makes for a crunchy, savory treat that’s easy to prepare! Add them to your soups and salads or enjoy as a healthy snack.
Ingredients
1 cup pumpkin seeds (pepitas)
1 cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon paprika (or your favorite seasoning)
Salt and pepper to taste
Optional: Fresh herbs (like rosemary or thyme) for added flavor
Instructions
Preheat the Oven: Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
Mix Ingredients: In a large bowl, combine the pumpkin seeds, grated Parmesan cheese, garlic powder, paprika, salt, and pepper. If using, add the fresh herbs.
Form the Crisps: Drop tablespoon-sized portions of the mixture onto the prepared baking sheet, spacing them about 2 inches apart. Gently flatten each portion to form a small disk.
Bake: Bake in the preheated oven for 10-12 minutes, or until the edges are golden brown and the crisps are firm.
Cool and Serve: Remove from the oven and let them cool on the baking sheet for a few minutes before transferring to a wire rack to cool completely.
Happy pumpkin season, everyone! 🍂🎃
Kari Nettel
Healthy Habits with Kari
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