Shelled pumpkin seeds make a delicious, healthy snack either on their own (roasted or raw) and taste great tossed into salads, smoothies, homemade energy bars, or oatmeal for a nutritious breakfast.
Pumpkin seeds are an excellent source of protein, iron, copper, magnesium, and zinc. Pumpkin seeds also provide high concentrations of the amino acid tryptophan - a nutrient that plays an important role in the creation of niacin, which is essential in creating the neurotransmitter serotonin. One-quarter of a cup of pumpkin seeds provides 9 grams of protein, 2.5 milligrams of iron and 2.3 milligrams of zinc, not to mention plenty of potassium.
Looking for more ways to integrate pumpkin seeds in your diet? Try topping your next salad or grain bowl with this mouth watering garlic-ginger pumpkin seed sauce!
Looking for more dietitian-approved recipe ideas? Download our free digital recipe book.
Garlic-Ginger Pumpkin Seed Sauce
1 cup pumpkin seeds
1 Tbsp garlic, minced
2” fresh ginger, peeled and chopped into chunks
3 Tbsp vegetable oil
1 Tbsp apple cider vinegar
3 Tbsp lemon juice
3/4 - 1 cup water
Salt and pepper
- Toast pumpkin seeds in a pan over medium heat, stirring often, until they begin to pop.
- Put toasted pumpkin seeds, garlic and ginger in a food processor. Pulsing to blend.
- Add remaining ingredients (start with ¾ cup water) and blend.
- Add remaining water as needed to reach desired consistency.
- Season to taste.
* If you have extra sauce you can also freeze smaller amounts in ice cube trays or other small containers, then pop them out once frozen and store in a zippered plastic. Defrost as needed.
Top your Next Grain Bowl with Garlic-Ginger Pumpkin Seed Sauce
Grain bowls are a simple easy meal for a quick dinner or to pack for a weekday lunch. The combinations of ingredients are limitless, and the bowls can be as simple or elaborate as you wish. To build a grain bowl, follow the equation and let your imagination run wild!
Basic Grain Bowl Equation:
- 1/2 Cup Cooked Whole Grains: Brown rice, quinoa, barley, or a combination etc. Extra cooked grains can be stored in the freezer and defrosted when needed. *Don't go overboard on grain portions.
- 2 Cups Cooked or Raw Veggies: Try a combination of textures (chopped, grated, julienned), colours, and cooking methods (raw, steamed, sautéed, roasted).
- 1/2 Cup Protein: Choose a plant-based or meat protein source (or a combination) like chickpeas, kidney beans, navy beans, black beans, lentils, tofu or tempeh. Alternatively, choose an animal-based protein like eggs, chicken, fish or beef.
- 2 Tablespoons Sauce: You can dress your healthy grain bowl meal with a simple mixture of olive oil, lemon juice, and a splash of soy sauce. To mix things up, try one of our nutritious and mouth-watering sauce recipes.
- 2 Tablespoons Toppings: Sprinkle with toasted unsalted nuts, seeds, chopped green onions, fresh chopped herbs, or feta cheese.
Bringing it all Together:
- Spoon 1/2 cup grains in a bowl.
- Drizzle with 1 tablespoon of sauce.
- Load on veggies and protein.
- Drizzle on another tablespoon of sauce and then sprinkle with toppings.
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