pumpkin seeds

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Seed Topping for Salad, Rice or Vegetables

By |February 29th, 2012|

pumpkin seeds topping

This is a quick way to add some extra flavour to your grain or steamed vegetables or just for a snack. Also, pumpkin seeds are the only seeds that is alkaline forming.

Ingredients:

1/2 cup pumpkin seeds*
1  – 2 tsp. tamari or soy sauce or Braggs

Directions:

1.    Dry roast seeds in frying pan.
2.    Stir constantly until golden brown.
2.    Remove from heat.
3.    Add tamari or soy sauce or Braggs.
4.    Sprinkle on top of rice or vegetables.

*You can use sunflower seeds instead; they are not alkaline forming.

For the benefits of Pumpkin Seeds

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Pumpkin Seeds are Alkalizing

By |July 25th, 2011|

Pumpkin seeds are so good that I add them to many of my meals. The bonus nutrient value is that they are the only seed that is alkaline forming.

Did You Know?

  • Pumpkin seeds were discovered by archaeologists in caves in Mexico that date back to 7,000 B.C.
  • Pumpkin seeds come from pumpkins. 🙂
  • Are high in calories, about 559 calories per 100 g.

10 Nutritional Benefits of Pumpkin Seeds:

  1. Filled with lots of minerals including phosphorus, magnesium, manganese, zinc, iron and copper.
  2. Are a good source of vitamin K.
  3. Contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.
  4. Contain L-tryptophan, which helps with good sleep and lowering depression.
  5. They are high in zinc, making them are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.
  6. Are a good source vitamin E; contain about 35.10 mg of tocopherol-γ per 100 g.
  7. The most alkaline forming seed.
  8. Are also excellent source of Vitamin B group ( thiamin, riboflavin,niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates).
  9. The nutrition in pumpkin seeds improves with age; they are among the few foods that increase in nutritive value as they decompose. According to tests made at the Massachusetts Experimental Station, squash and pumpkin Seeds stored for more than five months show a marked increase in protein content.
  10. Contain good quality protein. 100 g seeds provide 30 g

pumpkin seeds sharpened

Health Benefits:

  • Pumpkin seeds are an excellent source of tryptophan which is converted in to serotonin and niacin. Serotonin is a very helpful in helping us to have a good night’s sleep.
  • According to studies, pumpkin seeds prevent calcium oxalate kidney stone formation.
  • Pumpkin seeds reduce inflammation for arthritis without the side effects of anti-inflammatory drugs.
  • Used in many cultures as a natural treatment for tapeworms and other parasites.
  • Good for Prostate Health! The oil in them alleviates difficult urination that happens with an enlarged prostate.
  • Pumpkins and their seeds were an important Native American Indian food used for their dietary and medicinal properties.
  • They are high in zinc; in a study of almost 400 men (age from 45-92) published in the American Journal of Clinical Nutrition they found a correlation between low dietary intake of zinc, low blood levels of the trace mineral and osteoporosis at the hip and spine.

History and Interesting Trivia

  • North American tribes were the very first to observe the particular miracle in the pumpkin seeds.
  • Pumpkin seeds are called ‘Pepitas’ in Mexico and they are the trademark of Mexican Cuisine..
  • Pumpkin seeds were very popular in ancient Greece.

Learn about getting more nutrition from pumpkin seeds by soaking them: Sprouting Nuts and Seeds

Pumpkin Seed Recipes:

 

Pumpkins Are Powerfoods All By Themselves

Pumpkin seeds are so valuable we put them in the category of powerfoods. To understand this more read 5 Sources of Power in Powerfoods

The whole pumpkin is a powerfood too!  Read the health benefits here: Pumpkin: The Biggest Powerfood …Ever

Learn To Live and Cook Health Principles the Simple Way:

You can learn how to plan and prepare super healthy meals with my 2-5-30 Healthy Diet Online […]

SPROUTING NUTS & SEEDS

By |July 16th, 2011|

5 Benefits of Nuts and Seeds:

  • Best plant sources of protein.
  • Filled with heart healthy fat.
  • High Energy foods.
  • Powerful Minerals.
  • Needed Vitamins.
Read about all the benefits here: Nutritional Benefits of NUTS & SEEDS

Raw nuts or seeds can have a bitter taste; this is due to enzyme inhibitors. These inhibitors can affect the digestion of the nuts and seeds. Soaking or roasting the nuts and seeds remove the enzyme inhibitors.

The high heat from roasting will remove the enzyme inhibitors but will destroy many of the nutrients.  Soaking them will keep them more nutritious and bring out the natural sweet flavor of the nuts and seeds.

The enzyme inhibitors are washed away when the nuts and seed are soaked; also the digestion of the of the proteins and carbohydrates begins.  Bonus is that the soaking removes 30% of the oil content making nuts and seeds easier on the liver and digestion and of course less calories.

They are not actually sprouted just soaked (3 to 12 hours) which starts the process of sprouting process. Best not to soak for more then the recommended time as  as the sweetness leaves them.

Directions on How to Sprout Nuts & Seeds:

  1. Look over nuts and seeds; remove stones, brown or yellow and broken nuts or seeds.
  2. Rinse nuts or seeds.
  3. Put each type of seed or nut in individual jars then cover with purified water, leave the lid off and soak for right amount of time (see below).
  4. Best to change the water 2 or 3 times while soaking if you can.
  5. Once they have been soaked long enough; drain, put lid on and store in the refrigerator. Use them up in two to three days.
  6. When ready to eat, rinse nuts or seeds.
  7. Nuts and seeds should be rinsed every 24 hours and kept in the refrigerator.
  8. Best to eat as soon as possible, as freshness is what makes sprouts special!
  9. If  you want, you can dehydrate your soaked nuts and seeds at 105 degrees until they are completely dry. Then store in the refrigerator or freezer to keep them fresh.

Almonds: Soak 10 – 12 hours. Use only unblanched raw almonds. If refrigerated will last up to 4 days or sprouts may turn rancid. These are my favorite! Note: All US almonds have been heated so make sure the ones you buy are from Europe.  Make Almond Milk with these soaked almonds.

Pumpkin Seeds: Soak 6 – 8 hours. Eat within 2 days. Use hulled pumpkin seeds.

Sunflower Seeds: Soak 2 – 3 hours. Use hulled sunflower. Skim off seed skins when rinsing as they will make your sprouts spoil quickly. Best to eat them the same day or within 1 or 2 days.

Walnuts: Soak for 4 hours.  Eat within 2 – 3 days. They don’t really sprout because they are not a whole seed but soaking does make them more digestible; even Dr. Oz is a great fan of them.

Cashews: Soak for 2 – 3 hours.  They don’t sprout because they are not a whole seed but soaking does makes them better for making puddings with.

Green means Lean E-book

By |September 24th, 2010|

7 Health Principles to Simplify & Balance Your Life! 'Eating Green, Clean and Lean' cuts through the confusion, by starting you in the right direction with clear, simple health PRINCIPLES.

Special Vegetarian Dinner

By |December 22nd, 2009|

This special occassion vegetarian dinner is easy to prepare and a balanced meal in terms of acid/alkaline and food combining.  The most time consuming is the nut loaf but it is so delicious that it is worth it and does not take as much time as cooking a turkey.  Also, it is full of protein from all of the nuts and seeds…even my non-vegetarian friends and family like it.  

NUT LOAF

Ingredients:
½ cup cashews
½ cup almonds
10 almonds for decoration
2/3 cup sunflower seeds
1/3 cup pumpkin seeds
½ cup walnuts (chopped)
1 cup short grain brown rice
1/3 cup soya flour
4-6 tbsp soya sauce
1 onion
2 pieces of celery
¼ cup water
2 tsp basil
2 tsp. marjoram
2 tbsp flax meal

Directions:
1.    Lightly roast cashews, almonds, sunflower seeds and pumpkin seeds in the oven.
2.    Chop and sauté onion and celery.
3.    Chop all the nuts and seeds.
4.    Mix all the ingredients together and moistening with water.
5.    Pat mixture into a well-oiled bread tin.
6.    Decorate top with 10 almonds and line bottom of tin with grease proof paper.
7.    Bake at 350 degrees for 25-35 minutes.
Serve with mushroom or onion gravy.
   
Usually the problem with cranberry sauce is that it is full of sugar. Here is my version of the popular Cranberry Sauce without any sugar which is no easy thing when is comes to cranberries as they are so tart.

CRANBERRY SAUCE (sugar free)

Ingredients:
1 Package whole, organic cranberries (fresh, not frozen)
1 Organic Apple, cored and chopped
1 Cup Apple juice
1/4 Cup Organic, Brown Rice Syrup
1 tsp Stevia (Sunny Dew is best)
Pinch of salt

Directions:
1.    Put all ingredients into a sauce pan and let simmer for a few moments.
2.    Remove and let cool.
3.    Taste and add more Stevia or Brown Rice Syrup if you like it sweeter.

Nutritional Tips: Cranberries are high in vitamin C, and have antioxidant and antibacterial effects in the body.read all their healthy benefits here:  Cranberry Benefits

In clinical studies cranberries have been shown to help maintain a healthy urinary tract and be especially beneficial to the eyes (significantly improve symptoms of cataracts, macular degeneration, and diabetic retinopathy)

ASPARAGUS WITH LEMON JUICE

Ingredients:
1 pound asparagus, washed, trimmed, and cut diagonally into 2 inch lengths
1 tablespoon extra-virgin olive oil
1/2 lemon juiced
Dash of Spike seasoning

Directions:
1.    In a large frying pan over low heat, heat the olive oil
2.    Add Asparagus and cover and cook for 5 minutes.
3.    Add Spike and stir cook an additional 1 minute.
4.    Add lemon juice stir well and serve.

Nutritional Tips: […]