Pumpkin seeds | 500g

Pumpkin Seeds - Nutritious and Versatile

Pumpkin seeds are a rich source of essential nutrients such as magnesium, zinc, iron, and phosphorus. They contain healthy fats, omega-3 fatty acids, and dietary fibers, ideal for a balanced diet.

Features of Pumpkin Seeds

• Rich in magnesium, zinc, iron, and phosphorus.
• Contains dietary fibers.
• Support for daily nutrition.
• High protein content - suitable for vegetarians and vegans.
• Contains antioxidants and healthy fatty acids.

Possible Uses

Pumpkin seeds are versatile in the kitchen. Use them in:

• Breakfast recipes like porridge, muesli, or smoothies.
• Salads and savory dishes with poultry or fish.
• Homemade bread, muffins, or energy bars.
• Sweet snacks like oatmeal cookies or ice cream.

Recipe: Roasted Pumpkin Seeds

1. Preheat the oven to 100°C.
2. Place a layer of pumpkin seeds on a baking sheet.
3. Roast them for 10-15 minutes until they are crispy.
4. Store them for up to a month in an airtight jar.

Perfect as a snack or as a topping for soups, salads, and oatmeal.

Energy Value

Pumpkin seeds contain approximately 530 kcal per 100 grams. It's recommended not to consume more than 30 grams per day, which provides about 159 kcal. This amount offers rich nutritional value when consumed in moderation.