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Promoting a Healthier You – Pumpkin Seed Nutrition

As part of our ‘We Are Sure About Seeds’ campaign we have collaborated with Mary Carmody Nutrition to bring you a serious of general health blogs. Mary is a qualified Nutritional Consultant, based in Cork with over 9 years experience in the health and wellness area working with Corporate and Private clients.  Mary works from her clinic in Carrigaline but can be accessed worldwide through phone and Skype appointments.

In Mary’s last blog she discussed Sesame Seeds now she tells us about the benefits of pumpkin seeds and includes a quick Tamari Toasted Pumpkin Seed Snack recipe.

Pumpkin seeds – what’s the big deal???

Pumpkin seeds are small green seeds which are an excellent source of zinc – essential for the reproductive system and promoting good prostate health along with boosting our immune systems and keeping us healthy.

As Christmas approaches and a lot of people’s lives get very busy, pumpkin seeds can play a great role in the diet.  Pumpkin seeds are full of stress busting magnesium, B vitamin and serotonin which keeps the mood balanced.   They also contain high levels of essential fatty acids which are also necessary to help fight inflammation in the body and promote a healthy brain. Pumpkin seeds contain ‘good fats’ hence lowering the “unhealthy” (LDL) cholesterol in the blood.

How do I use them?

  • Eat raw
  • Soak or dry-roast the seeds
  • Eat on their own as a snack
  • Use in baking (scones, brown bread etc) or in cooking
  • As a soup or salad garnish (great source of protein too)
  • Add to granola or home-made muesli

What do I do now?

Now that you know just how great pumpkin seeds are – head to the supermarket or your local health store, and pick up a pack of pumpkin seeds and start using them and feeling their benefits! Try my simply toasted recipe below for a flavour twist!



Tamari Toasted Seeds

– Serves 2

– High in protein, minerals and low in carbs – an ideal snack!


50g pumpkin seeds

½ -1 tbsp. of soya or tamari (gluten free) sauce

  • Add seeds to a frying pan and turn on to medium heat.
  • Gently dry fry these seeds for a minute or two and tip the tamari or soya sauce over mix and keep turning the mix but do not allow to burn.
  • Turn off heat on pan and put the seeds on a plate to cool. Once cooled, you can store them in a sealed container for a few weeks.
  • Top tip: It’s useful to make up a few portions of these at a time and keep them as a snack for the busy Christmas shopping period to keep your blood sugars balanced or they an be enjoyed with a portion of seasonal fruit for your break time!


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