What Can You Do With Leftover Pumpkin Seeds? Uncover the Benefits of Pumpkin Seed Pesto.

Every Halloween, millions of pumpkins are carved into jack-o'-lanterns, leaving behind a bounty of seeds that often go to waste. Instead of tossing out these nutritious treasures, consider transforming them into a delicious and versatile pumpkin seed pesto. This delightful recipe not only reduces waste but also allows you to tap into the numerous health benefits pumpkin seeds provide. Let's dive into the process, benefits, and creative uses of pumpkin seed pesto.

The Value of Leftover Pumpkin Seeds

After Halloween, many people are left with a plastic bag filled with pumpkin seeds, unsure of what to do. These seeds are much more than just a leftover; they are nutrient powerhouses that can enhance many recipes.

Pumpkin seeds are rich in vital minerals like magnesium, zinc, and iron. For example, just one ounce (about 28 grams) of pumpkin seeds provides 37% of your daily recommended magnesium and 23% of your daily zinc. This makes them an excellent way to support your health while minimising food waste.

Additionally, studies indicate that pumpkin seeds may help lower blood sugar levels and improve heart health. They contain antioxidants such as phytosterols and flavonoids, known to reduce inflammation and combat oxidative stress. So, by turning your leftover seeds into pesto, you create a nutrient-dense product that enhances meals and supports your health.

How to Make Pumpkin Seed Pesto

Creating pumpkin seed pesto is simple and fun. You can tailor the recipe to your taste preferences, but here’s a basic version to kick things off.

Ingredients:

1/2 cup raw pumpkin seeds
2 cloves garlic
2 bunches fresh basil leaves
1/4 cup olive oil, adjust to your preference of thickness
Salt and pepper to taste
Optional: lemon juice for extra flavour, and Parmesan

Instructions:

Toast the Seeds: Start by preheating your oven to 180°C. Spread the pumpkin seeds on a baking sheet and roast them for about 10 to 15 minutes until they are golden brown. Stir occasionally to ensure even toasting.
Blend It Together: After toasting, let the seeds cool a bit. In a food processor, combine the toasted pumpkin seeds, garlic, and basil. Pulse the mixture until it’s roughly blended.
Add Olive Oil: With the processor running, slowly pour in the olive oil. Continue mixing until you reach a smooth consistency. If you like, add lemon juice, salt, and pepper to taste.
Serve or Store: Your pumpkin seed pesto is ready to enjoy! Use it immediately or keep it in an airtight container in the fridge for up to one week.

Creative Ways to Use Pumpkin Seed Pesto

Pumpkin seed pesto is such a versatile little sauce that can elevate various dishes. Here are some delicious ways to incorporate it into your meals:

Pasta Dish

Toss your favourite pasta with pumpkin seed pesto for a quick, nutritious meal. For example, mix it with whole wheat or g/f pasta such as penne and add sautéed vegetables like courgette and cherry tomatoes. This combination adds colour and boosts nutrition.

Spread

Pumpkin seed pesto makes an excellent sandwich, wrap or flatbread spread.

Salad Dressing

For a refreshing salad dressing, thin the pesto with a squeeze of lemon juice. Drizzle it over mixed greens, cucumbers, and feta cheese for a healthy side dish that bursts with flavour.

Marinate Proteins

Use pumpkin seed pesto to marinate chicken, fish, or tofu. A short while marinating allows the flavours to infuse, a simple taste enhancement .

The Health Benefits of Pumpkin Seeds

Beyond being a delightful addition to your meals, pumpkin seeds are packed with health benefits worth highlighting.

Nutrient-Dense Superfood

Pumpkin seeds are loaded with essential nutrients. As mentioned earlier, a serving of pumpkin seeds provides a generous amount of magnesium, vital for various bodily functions, including muscle and nerve regulation.

High in Antioxidants

Pumpkin seeds are rich in antioxidants, helping to protect your cells from damage caused by free radicals. Regular consumption of these seeds has been linked to many beneficial effects on the cardiovascular system , prostate and bladder health and many other organs an systems.

Beneficial for Heart Health

Pumpkin seeds contain healthy fats that support heart health. Eating these seeds regularly can improve cholesterol levels, leading to a healthier heart.

Supports Immune Function

Zinc, crucial for a strong immune system, is abundantly found in pumpkin seeds. Consuming adequate zinc helps strengthen your immune response, reducing the risk of infections and illnesses. (Zinc is also essential to maintain optimal testosterone levels.)

Embrace Sustainability

Transforming leftover pumpkin seeds into pumpkin seed pesto is a smart way to reduce waste and enhance your meals. With its easy preparation method, health benefits, and versatility in cooking, pumpkin seed pesto should have a permanent place in your kitchen.

This Halloween, don’t throw away those pumpkin seeds. Instead, embrace their potential and create something deliciously healthy. Explore the endless possibilities of pumpkin seed pesto and enjoy the benefits of this remarkable superfood.