Often called pepitas in grocery stores, pumpkin seeds are heavyweights in the nutrition department. One ounce of these nuts has 10% of your DRI of iron, 30% of your DRI of magnesium, and 25% of your DRI of zinc. Plus they have plenty of heart-healthy monounsaturated fats. Dig them out of your jack-o'-lantern or buy them in the store, just be sure to use them in these four delicious recipes.
Whole-Wheat Bread With Walnuts, Sesame, and Pumpkin Seeds
Get fiber and protein with a slice of this hearty bread. Low-fat yogurt and honey provide unrefined sweetness, while pumpkin and sesame seeds offer a grainy texture. Serve this hot out of the oven with a little bit of apple jam or orange marmalade.
This flavor-packed winter salad has more than 20% of your DRI of iron, thanks to the combination of spinach and pumpkin seeds. And you won't be able to get enough of the low-cal, homemade dressing. It combines the sweet flavors of honey with spicy cinnamon and tangy apple cider vinegar to make a mouthwatering treat.
Sweet Vidalia onion and butternut squash may make up the base of this soup, but the treat is the candied pumpkin seeds on top. The sugar on the pumpkin seeds blends with the savory flavor and complements the naturally sweet soup. You'll get plenty of vitamin A and savor delicious fall flavors.
You won't find any fillers or additives in these all-natural bars, made of nuts, seeds, and dried fruits. Orange juice and the dried fruit provide just enough stickiness to combine all the ingredients into a chewy bar. And at 210 calories, 6 grams of protein, and 3.5 grams of fiber, you'll get a filling snack that fits into your diet.