Pumpkins may continue to be on your culinary repertoire throughout the winter and even into the next fall, as long as you have access to fresh pumpkins. That doesn’t mean pumpkins have to go away when the pumpkin patches are blanketed in snow during the winter. These seeds, also known as pepitas, are a delicious and healthy snack.
Pumpkin Preparation And Seed Nutrition
These Pumpkin seeds are high in several vitamins and minerals, including protein, fiber, magnesium, and zinc. The following nutritional profile can be found in each serving of pumpkin seeds:
- 45 calories
- ~ 46 milligrams of magnesium
- ~ 100 milligrams phosphorus
- ~.67 milligrams zinc
- ~.5 grams fiber
- ~.89 grams carbohydrate
- ~ 2.5 grams of protein
Pumpkin seeds are typically eaten rinsed and roasted. After the rinsed seeds have been patted dry, drizzle them with a little olive oil. Then roast the seeds in whatever method you choose.
Simply sprinkle on a little bit of sea salt if you prefer to keep things simple. However, if you want more taste, try using a low FODMAP spice like Casa de Sante’s Mexican seasoning mix. Finally, preheat the oven to 300 degrees Fahrenheit and spread the pumpkin seeds out in a single layer on a non-stick cookie.
Keep the low FODMAP roasted pumpkin seeds on hand to liven up your favorite meals! For further information, see the notes below.
Pumpkin seeds are next. Pumpkin seeds, as per Monash University, are low FODMAP in servings of 2 tbsp (23 g) per sitting. The FODMAP fructan limit is 4.5 tbsp (100 g).
2 tablespoons of this recipe per serving should be enough in the elimination stage. Once you’ve completed the re-challenge phase, see how many pumpkin seeds you can take in one sitting. If it’s too much for you at one time, this dish also makes a good autumn nibble. You’re ready to go after that!
For the sweet flavoring, we’ll use maple syrup. Maple syrup is low FODMAP in the serving size of 2 tbsp (60 g) per sitting on the Monash app, according to the manufacturer, but no maximum serving size is indicated for this meal.
According to the Monash University FODMAP blog, foods that aren’t restricted in the app may be eaten in huge amounts.
The remaining portion of our tasty components (olive oil, brown sugar, and cinnamon), however, are FODMAP-free. So you’re good to go there.
Mathematics Of FODMAP
Do you want to see how many servings of each FODMAP category this recipe provides? Read the comments below to find out how many servings of each group there are in 2 tbsp of this dish.
Fructose = 0
Fructan = 1
Polyol = 0
Lactose = 0
GOS = 0
Variety To Choose From
- Low FODMAP Maple bacon salad If you thought salads couldn’t get any more delicious, try this one out! Candied bacon and fresh greens make up this deceptively simple maple bacon salad that’s sure to be the talk of your lunch group!
- Low FODMAP London fog It’s a chilly day, and you’re drinking tea while sitting in the park. This sweet and smooth London fog is filled with steamed milk and a touch of lavender to warm your insides!
- Prepare to be amazed, friend! You’re going to fall in love with the rich, savory taste of these low FODMAP pumpkin cupcakes.
Salted Caramel Pumpkin Seeds: Low FODMAP
These salted caramel pumpkin seeds are highly convenient and a wonderful low FODMAP snack. I enjoy adding them to my low FODMAP porridge.
- Preheat the oven to 160°C/310°F bake function.
- In a large mixing dish, combine the pumpkin seeds, nutmeg, ginger, cinnamon, and white sugar with the water (you want the pumpkin seeds to be wet so that the sugar and spices adhere).
- Grease a big roasting tray with a little bit of cooking oil and line it with baking paper. Then distribute the pumpkin seeds over the pan in an even layer. Bake for 20 to 25 minutes, or until the pumpkin seeds are golden brown and crisp. Stir once during baking if needed.
- Pour the melted dairy-free spread (olive oil spread or butter) into a large saucepan set over medium heat. Mix in the brown sugar, white sugar, and salt after melting the dairy-free spread. Allow cooling for 1 to 2 minutes before lowering the heat to low.
- Toss the pumpkin seeds in a large mixing spoon with a little salt until they are uniformly coated. Pour the roasted pumpkin seeds back into the baking sheet and chill while you make the salted caramel sauce.
- I’m a huge fan of peanut butter and I hope you enjoy making these cookies as much as I did! They’re also fantastic enjoyed simply as they are, or utilized as a topping for ice cream, porridge, or custard.
Keep reading for a bonus tip on how to make my favorite decorative centerpiece with your own hands. -> To get the most out of your seeds, soak them in water overnight before drying.
Pumpkin Seeds: Roasted Pepitas
These are a wonderful way to boost protein and crunch to salads, scrambles, or even soups. You may also eat them plain or with other roasted nuts. Remember that with one low FODMAP serving size of pumpkin seeds is two Tablespoons, so don’t overdo it – despite how delicious they are!
Place 1 cup raw pumpkin seeds (without the shell – they should look GREEN, not WHITE) and 2 tablespoons extra virgin olive oil in a blender. Season with salt to taste.
Over medium heat, heat the oil. Stir in the pumpkin seeds and cook until all of them are coated with oil. Continue to stir frequently, especially after the seeds begin popping (you’ll hear them!), and begin to brown lightly until they’re crisp.
Remove the nuts from the oven and set them on a cooling rack that has been dusted with sea salt, if desired. They should be slightly browned at this point. Depending on how hot your stove is and how big your frying pan is, it’ll take between 3 and 5 minutes for all of the nuts to get properly browned.
Place the seeds in a food processor and chop finely. Remove from heat, stir in salt, then process until combined. Keep stirring until the popping and pan cooling stops to avoid burning the seeds on the hot surface. Allow cooling before storing for up to 2 weeks in an air-tight container.
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