The Diet Detective: Healthy Pumpkin Recipes

One ounce has 158 calories, 8.57 grams of protein, 1.7 grams of fiber and almost 25 percent of the recommend daily value for iron. A 1-ounce serving contains 152 milligrams of magnesium, almost 40 percent of the recommended daily needs. Although symptoms of deficiency are rare, magnesium intake in the United States is below recommended levels and can result in loss of appetite, fatigue, seizures and abnormal heart rates.

People with poorly controlled diabetes, chronic malabsorptive problems such as Crohn's disease, older adults and alcoholics are at increased risk for magnesium deficiency. Insufficient magnesium is associated with low calcium and low potassium levels as well.

More5 Calcium Sources Better Than Milk

According to a study conducted by the U.S. Department of Agriculture, Agricultural Research Service, and reported in Magnesium Research, there is evidence that even marginal magnesium deficiency impairs exercise performance and amplifies the negative consequences of strenuous exercise (e.g., oxidative stress). Strenuous exercise apparently increases urinary and sweat losses that may increase
magnesium requirements by 10 to 20 percent. Pumpkin seeds have also been used against tapeworms.

Wash and dry the seeds, then toast them with garlic and onion powder and a bit of salt and pepper in a 300-degree oven for 30 to 40 minutes. A couple of quick facts about pumpkin seeds learned from They are most popular in October (of course!), and during the last 12 months Minnesota and Wisconsin viewed the most pumpkin seed recipes on

Nutritional Information (1.0 ounce hulled; about 142 seeds): 153 calories; 13 g fat; 5.05 g carbs; 1.1 g fiber; 6.96 g protein

Seasoned Pumpkin Seeds

Healthy recipe from, and contributor GirlFriday715

Serves 16


  • 1 pound green hulled pumpkin seeds (pepitas)
  • 1 tbsp olive oil
  • 1 tbsp chili powder
  • 1 tbsp tamari sauce
  • 2 tsp garlic powder
  • Salt to taste


Preheat the oven to 300-degrees Fahrenheit (150-degrees Celsius).

Combine the pumpkin seeds, olive oil, chili powder, tamari and garlic powder in a resealable 1-gallon plastic bag. Seal the bag and knead to coat the seeds with seasonings. Remove from the bag and spread the coated seeds on a baking sheet in an even layer.

Bake in the preheated oven for 15 minutes, then turn the seeds over. Continue baking until lightly toasted and fragrant, about 15 more minutes. Remove from the oven and sprinkle lightly with salt. Cool
before serving; store in an airtight container in the refrigerator.

Nutritional Information (Per serving): 164 calories; 5.6 g carbs; 13.9 g fat; 1.3 g fiber; 7.2 g  protein

More: Fall Soups for Athletes

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