● Energy: 574 kcal● Protein: 30 g● Carbohydrates: 15 g● Fat: 49 g● Fiber: 7 g● Calcium: 52 mg● Iron: 8 mg● Potassium: 788 mg
● Promote Satiety: Their high protein and fiber content keeps you full, preventing overeating.● Support Blood Sugar Control: Low in the glycemic index, with the content of fiber, they help in maintaining appropriate blood sugar levels.● Provide Essential Nutrients: They’re packed with minerals like magnesium and zinc, which support metabolism and overall health.
● Rich in Nutrients: Provide magnesium, zinc, and iron, which support bone strength and immunity.● Boost Heart Health: Magnesium controls blood pressure, while healthy fats and fiber bring down cholesterol levels.● Aid in Weight Management: Protein and fiber reduce hunger and calorie intake.● Improve Sleep: Include tryptophan and magnesium, responsible for inducing sleep.● Control Blood Sugar: The low glycemic index and fiber content make them perfect for regulating blood sugar.
● Snack on Them Whole: Roast and enjoy a tablespoon of seeds as a high-protein snack.● Chutney with Pumpkin Seeds: Blend roasted seeds with mint, coriander, and lemon juice for a tangy chutney.● Sprinkle over salads or raita: Garnish salads or cucumber raitas with roasted seeds for their crunchiness.● Pumpkin Seed Powder: These can be ground into powder and sprinkled on dal or vegetables for added nutrition.● Paratha Dough: Mix the ground seeds with whole wheat or millet flour to obtain fiber-rich parathas. Cook with minimal oil for a healthy result.● Pumpkin Seed Laddoos: Blend seeds with dates or natural sweeteners to make sugar-free, diabetes-friendly laddoos.● Breakfast topping: Sprinkle some seeds over oatmeal, upma, or smoothie bowl for a healthy crunch.