Pumpkin Seeds are a delicious little seeds from pumpkins that are full of vitamin B, vitamin E, vitamin K, zinc, phosphorus, magnesium and protein. Because they have a large diversity of antioxidant vitamins and minerals they are a great source for anti-inflammatory and immune enhancement.
Vitamin E plays a very important roll in the make up of pumpkin seeds. They are found in a variety of forms within the seeds: alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol, and gamma tocomonoenol. It is this make up of vitamin E that have been known to prevent or delay coronary heart disease and help prevent formation of blood clots that can lead to heart attacks.
Zinc is also an important make up of the pumpkin seed. Due to its presence, eating pumpkin seeds help immunity, cell growth and division, sleep, mood, sense of smell and taste, and eye and skin health. A deficiency in zinc leads to increased colds and flu, chronic fatigue, depression and acne (to name few).
Studies have also shown that pumpkin seeds prevent calcium oxalate kidney stone formation.
And on a protein front, 100 grams of pumpkin seeds contain about 30 grams of protein.
I've recently started eating about 1/4 cup of pumpkin seeds daily (in smoothies or on top of salads) and I'm starting to think they are my little miracle seed. I bruise significantly less, I sleep better, my immune system has been strong in the face of winter illnesses and I haven't felt a drop in my protein levels since going plant based and supplementing my diet with these little fellas.
Here's their nutritional breakdown for a 1/4 cup:
- 71 calories
- 3 grams of fat
- 0 mg of cholesterol
- 3 mg of sodium
- 147 mg of potassium
- 8 grams of carbs
- 3 grams of fiber
- 3 grams of protein
This soup has all the delicious ingredients of a samosa, and the warm and comforting aromas of a savory soup. It looks a little complex, but its super quick and easy to put together!
Its Friday - you're tired from a long week, who wants to think about making dinner? If you think you can't eat healthy fast food I'm here to change your mind! Fast Food Friday recipes can be ready in under 30 minutes and they're super delicious and filling!
I loooooooooove soup! Here are my top ten favorite vegan soups to make this winter and spring!
Here's a change from a typical green smoothie and its GREAT for a post workout boost! Peanut butter, bananas, delicious seeds, and more!
January Taco Tuesdays are beginning! Each Tuesday in January I'll post a new taco recipe, and I'm starting off the month with my Mexi Tacos. Hold on to your hats, these tacos are going to blow your MIND! They are SO easy and quick to make. Roast some sweet potatoes, heat up some black beans and onions, make the cashew cheese, and top with more deliciousness!
This is my new favorite summer smoothie! Both cucumbers and melons are super high in water content replenishing fluids after a hot summer day. Whiz this up and have a tasty treat!
This smoothie is packed with ingredients that are just going to make you FEEL GOOD. Chia and pumpkin seeds for energy, flax seeds for good digestion, cucumber for more hydration, spinach for its high iron count, blueberries and plums for antioxidants, and a banana for potassium. This is one of my favorite post- workout smoothies!
This is a super easy breakfast alternative to oatmeal you can make the day of or even the weekend before and dish up in ready to go bowls. Its good hot and its good cold.
This smoothie is packed with ingredients that are just going to make you FEEL GOOD. Chia and pumpkin seeds for energy, flax seeds for good digestion, strawberries, apples, and beets for antioxidants, kale and spinach for calcium, and tart cherry juice for its anti-inflammatory properties.
I just came off a 37 mile bike ride and whipped up this smoothie for a recovery drink. Oh man, its so good I barely can describe it! Super refreshing, a little sweet, and thirst quenching this is a great post-workout drink or a great breakfast on the go!
Farro is another ancient whole grain that seems to be making a comeback in modern dishes. Its high in fiber, iron and protein. You can easily substitute barley, wheat berries, or quinoa in this recipe if you'd like. A great summer salad - filling, sweet, and crunchy with a zip of balsamic splashed over the top.
Every ingredient in this green smoothie counts: pumpkin seeds, chia seeds, flax seeds, apples, pineapple, kale, spinach, and ginger. Its a crazy color, but don't let that put you off. Its delicious, super nutritious, and filling. Give it a go and I promise you won't regret it!
Most of my smoothies are green due to the amount of kale and spinach I put in them. This week I mixed it up a bit and made a pink smoothie with beets. It still has kale and spinach, but the intensity of the cooked beets really makes this smoothie a beauty! And it is QUITE delicious.