I like to sprinkle them on top of savoury and sweet mufns, for a crunchy texture. The two recipes here use pumpkin seeds in different ways. They are an excellent base for pesto, and are much cheaper than pine nuts. Toasted and tossed in a salad is another great way to enjoy them.
A TABLESPOON OF PUMPKIN SEEDS CONTAINS: l l l l
l l l
Fibre: 1.7 grams Carbs: 5 grams Protein: 7 grams Fat: 13 grams (6 of which are Omega-6s) Vitamin K: 18% of the RDI Phosphorous: 33% of the RDI Manganese: 42% of the RDI Magnesium: 37% of the RDI Iron: 23% of the RDI Zinc: 14% of the RDI Copper: 19% of the RDI
They also contain lots of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboavin) and folate.
Coriander Pumpkin Seed Pesto ½ cup pumpkin seeds 1 cup spinach leaves 1 cup coriander leaves (1 pot of living herbs is about a cup) 75mls extra virgin olive oil 50ml lime juice ½ tsp crushed or fresh, deseeded chilli Salt and pepper Heat oven to 1800C. Place seeds on a tray with sides, and toast pumpkin seeds until just turning golden – about 8-10 minutes. Put the toasted pumpkin seeds and all other ingredients in a food processor, and pulse till they are a coarse puree. (Or till smooth, if you prefer it.) This pesto is great stirred through pasta, or served with a Mexican platter.
Roasted Mediterranean Vegetables with Pumpkin Seeds 2 courgettes 2 eggplants 800g pumpkin 2 cups kale leaves, chopped Grated zest of 2 lemons 1 tsp salt 4 cloves garlic, crushed 1 tsp chilli akes 75mls pomegranate molasses 125ml olive oil 60g feta, diced ½ cup pumpkin seeds ½ cup walnuts Coriander leaves for garnish Preheat oven to 1800C. Put pumpkin seeds and walnuts on a small tray and bake for 8-10 minutes. Set aside. Dice eggplants, courgettes and pumpkin and heap on a large baking tray with sides. Grate the lemon skin on the small holes on your grater. In a small jug, combine lemon zest, molasses, garlic and chilli akes. Mix well and drizzle over the vegetables, making sure they are all coated. Spread them out to be a single layer and sprinkle with salt. Roast for 35 minutes, turn them over and roast a further 10 minutes, or until soft and slightly caramelised.
Carol Garden is a writer who likes to explore healthy, interesting food ideas. She has worked as a caterer, vegan chef, journalist and public relations consultant. To contact Carol email: email@example.com focusmagazine
Once cooked, mix gently with the kale leaves, walnuts and pumpkin seeds. Arrange on a serving platter and add the feta cubes, garnish with the coriander leaves. (Serves 4-6) (Note: Pomegranate molasses is available in most supermarkets, but if you can't nd it, try maple syrup and swap the chilli akes for smoked paprika.)
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