If you're used to scooping out a squash and keeping only the flesh, you're missing out on a real treasure! Pumpkin seeds , with their emerald green color and roasted hazelnut flavor, are one of the healthiest snacks on the planet. At GlutenEvasion , we love them because they add a crunchy texture to our gluten-free dishes while also being a powerful ally for women's health.
🌍 Origin: From Central America to our gardens
Pumpkin seeds ( Cucurbita pepo ) have a long history of cultivation. Native to Central America and Mexico, they were already being grown by local populations more than 8,000 years ago for their nutritional and medicinal properties. Today, they are found everywhere, but it is in Styria (a region of Austria) that one of the most renowned varieties is produced, prized for its dark green oil.
💎 Nutritional properties: A rich source of magnesium
Beneath their outer shell, these seeds are veritable energy powerhouses:
- Plant-based proteins: Approximately 30% of their weight, ideal for vegetarian or gluten-free diets.
- Magnesium and Zinc: They are among the best plant-based sources of magnesium (for stress) and zinc (for immunity).
- Good fatty acids: Rich in unsaturated fatty acids (Omega-6 and 9).
- Iron and Copper: Essential for fighting fatigue.
✨ General benefits: Why snack on them?
- Urinary health: They are known worldwide for relieving bladder and prostate problems (gentlemen, sneak a few!).
- Quality sleep: Rich in tryptophan (an amino acid precursor to serotonin), they promote falling asleep.
- Antioxidants: Their vitamin E and carotenoid content protects your cells from aging.
- Anti-parasitic: This is an age-old natural remedy to cleanse the digestive tract.
🌸 Menopause Focus: Your ally for serenity
For us women, pumpkin seeds are particularly valuable during hormonal transition:
- Cholesterol regulation: Rich in phytosterols, it helps to maintain a good lipid profile, a crucial point after the drop in estrogen.
- Bone density support: Thanks to its winning combination of Magnesium + Phosphorus + Zinc , it actively contributes to the strength of your skeleton.
- Mood and Anxiety: Magnesium is the ultimate "anti-stress" mineral. It helps calm palpitations and irritability often associated with menopause.
- Glycemic Balance: They help stabilize blood sugar levels, thus preventing the storage of abdominal fat.
🍳 How to cook pumpkin seeds?
Pumpkin seeds are the queen of versatility in gluten-free cooking!
1. The “Crunch” of your salads
Add a handful of seeds to your quinoa or fonio salads to add some crunch.
2. Homemade Pumpkin Gomasio
Roughly grind toasted pumpkin seeds with a pinch of fleur de sel. It's the perfect seasoning to replace regular salt on your steamed vegetables.
3. In pastries and breads
Incorporate them directly into your gluten-free bread dough or sprinkle them on your pumpkin muffins for an irresistible look.
4. Grilled Snack “Minute”
Brown them for 2 minutes in a dry pan (without oil) with a little paprika or turmeric. It's the perfect healthy appetizer.
💡 Did you know? Pumpkin seed oil
The oil extracted from these seeds is culinary “green gold.” It doesn’t need to be heated, but a simple spoonful on pumpkin soup or a bowl of hot rice transforms the dish into a gourmet experience. Its nutty flavor is simply divine.
📖 Want to seize the day?
Don't wait any longer to incorporate this superfood into your daily routine! And you, how do you prefer to enjoy them: plain, grilled or with butter?
Pumpkin seeds are the key ingredient in our savory granola, homemade energy bars, and breads
👉 Find our gluten-free pumpkin seed recipes below
