The Nutritional Profile of Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are small, green seeds that pack a powerful nutritional punch. These seeds have been consumed for centuries and are known for their numerous health benefits. They are an excellent source of protein, healthy fats, fiber, and a variety of vitamins and minerals. In this article, we will delve into the nutritional profile of pumpkin seeds and explore their benefits.

Nutritional Benefits of Pumpkin Seeds

Rich in Protein and Healthy Fats

Pumpkin seeds are a great source of plant-based protein, making them an excellent addition to vegetarian and vegan diets. A 28-gram serving of pumpkin seeds contains approximately 7 grams of protein. They are also rich in healthy fats, particularly omega-6 and omega-9 fatty acids, which are essential for maintaining healthy cell membranes and supporting overall brain function.

Dietary fiber is essential for maintaining a healthy digestive system, and pumpkin seeds are an excellent source. A single serving contains about 1.7 grams of fiber, which helps regulate blood sugar levels, promotes satiety, and supports gut health.

Pumpkin seeds are loaded with essential vitamins and minerals. They are particularly high in magnesium, a mineral that plays a critical role in over 300 enzymatic reactions in the body, including energy production, DNA synthesis, and muscle function. They also provide significant amounts of zinc, iron, copper, and manganese, all of which are vital for immune function, red blood cell production, and antioxidant defence.

Introducing Ariga Foods Dry Fruits

Ariga Foods offers a variety of premium dry fruits that are not only delicious but also incredibly nutritious. Let's take a closer look at some of our top offerings:

King Size Cashews

Cashews are known for their creamy texture and rich taste. They are high in healthy monounsaturated fats, which help reduce bad cholesterol levels. Cashews are also a good source of magnesium, phosphorus, and manganese.

King Size Raisins

Raisins are dried grapes that are naturally sweet and packed with energy. They are rich in iron, potassium, and antioxidants, making them a great snack for boosting energy and supporting overall health.

Premium Halved Walnuts

Walnuts are a powerhouse of nutrition, particularly known for their high omega-3 fatty acid content. They also provide protein, fiber, and a variety of vitamins and minerals, including vitamin E, B vitamins, and folate.

Almonds

Almonds are one of the most popular nuts, celebrated for their versatility and health benefits. They are high in vitamin E, magnesium, and antioxidants, which support heart health, brain function, and skin health.

Roasted Salted Pistachios

Pistachios are not only delicious but also packed with nutrients. They are high in protein, fiber, and healthy fats, and they also provide a good amount of potassium and vitamin B6.

Recipes Featuring Pumpkin Seeds and Ariga Foods Dry Fruits

• 1 cup rolled oats

• 1/2 cup Ariga Foods pumpkin seeds

• 1/4 cup Ariga Foods King Size Raisins

• 1/4 cup Ariga Foods King Size Cashews, chopped

• 1/4 cup Ariga Foods Premium Halved Walnuts, chopped

• 1/4 cup Ariga Foods Almonds, chopped

• 1/4 cup Ariga Foods Roasted Salted Pistachios, chopped

• 1/2 cup honey or maple syrup

• 1/4 cup almond butter

• 1 tsp vanilla extract

• 1/2 tsp cinnamon

• A pinch of salt

1. Preheat the oven to 350°F (175°C) and line a baking pan with parchment paper.

2. In a large bowl, mix the oats, pumpkin seeds, raisins, cashews, walnuts, almonds, and pistachios.

3. In a small saucepan, heat the honey (or maple syrup), almond butter, vanilla extract, cinnamon, and salt over low heat until well combined.

4. Pour the mixture over the dry ingredients and stir until everything is evenly coated.

5. Press the mixture firmly into the prepared pan and bake for 15-20 minutes or until golden brown.

6. Allow to cool completely before cutting into bars.

• 4 cups mixed greens

• 1/2 cup Ariga Foods King Size Raisins

• 1/2 cup Ariga Foods King Size Cashews

• 1/2 cup Ariga Foods Premium Halved Walnuts

• 1/2 cup Ariga Foods Almonds

• 1/4 cup pumpkin seeds

• 1 apple, sliced

• 1/4 cup feta cheese, crumbled (optional)

• 1/4 cup balsamic vinaigrette

1. In a large salad bowl, combine the mixed greens, raisins, cashews, walnuts, almonds, and pumpkin seeds.

2. Add the sliced apple and feta cheese, if using.

3. Drizzle with balsamic vinaigrette and toss to combine.

4. Serve immediately.

• 1 frozen banana

• 1/2 cup Greek yogurt

• 1/2 cup almond milk

• 1 tbsp honey

• 1/4 cup pumpkin seeds

• 1/4 cup Ariga Foods King Size Raisins

• 1/4 cup Ariga Foods Almonds, chopped

• 1/4 cup Ariga Foods Premium Halved Walnuts, chopped

• Fresh berries, for topping

1. In a blender, combine the frozen banana, Greek yoghurt, almond milk, and honey. Blend until smooth.

2. Pour the smoothie into a bowl.

3. Top with pumpkin seeds, raisins, chopped almonds, chopped walnuts, and fresh berries.

4. Serve immediately.

Conclusion

Pumpkin seeds are a nutritious and versatile ingredient that can be easily incorporated into a variety of dishes. Paired with the premium dry fruits from Ariga Foods, such as King Size Cashews, King Size Raisins, Premium Halved Walnuts, Almonds, and Roasted Salted Pistachios, you can create delicious and healthy recipes that are sure to satisfy your taste buds and boost your nutritional intake. Whether you're making energy bars, salads, or smoothie bowls, these ingredients offer a wealth of health benefits that support overall well-being.

To Buy these Tasty Pumpkin Seeds, Click Here >>>>