Raw pumpkin seeds can be included in a Paleo diet plan as they are extremely good for you and rich in a variety of nutrients.

Pumpkin Seeds (Shelled): Nutrition Data

A cup of raw pumpkin seeds (unsalted) contains about 33.9 g of protein and 63 g of fats. A whole cup of any seeds is rather high in calories, and pepitas will give you over 700 of them.

Raw pumpkin seeds contain moderate levels of B vitamins as well as vitamin A and vitamin K.

They give you about 25 g of dietary fiber (1 cup serving), which is great for digestion.

The main value of pumpkin seeds comes from their incredibly high levels of essential minerals as one cup of them can give you 100% of the recommended daily amount of copper, iron, magnesium, and manganese.

Are Pumpkin Seeds Gluten Free

Pumpkin seeds are gluten-free and can be used for baking by the people with a sensitivity to this element. Note that the absence of this protein in the kernels does not exclude the fact of possible cross-contamination.

Culinary Uses of Shelled Pumpkin Seeds from Food To Live

Shelled unsalted Pumpkin Seeds from Food To Live make a fantastic culinary ingredient, which can be included in a variety of recipes. It tastes amazing and will make your sandwiches much better. You can even use it as a dip or make a proper one by mixing raw pumpkin seeds, avocado, and some fresh herbs in a blender.

Replace avocado with olive oil and add some pistachios to the mix in order to make fantastic pesto you can serve with pasta, salads, or bread.

You can make your own pumpkin seed flour in a grinder to expand your gluten-free baking arsenal. It can also be used in sauces and even soups as a thickener.

How to Roast Pumpkin Seeds

Roasting pepitas is very easy. You just need to put them into hot pan and stir occasionally. The length of the roasting depends on your personal preference, but be careful to bu sure that the kernels do not burn. Toasted pumpkin seeds can be prepared in an oven at 425F.

Flavored pumpkin seeds should be ready within 10 minutes maximum as prolonged exposure to heat might reduce the intensity of spices. You should also toss pumpkin seed kernels in some olive oil prior to roasting them with spices.

Ingredients for black beans:

• 3 cups cooked black beans
• 1 onion (chopped)
• 1/3 cup water
• 1 tablespoon olive oil
• 2 teaspoons cumin seeds (ground)
• ¼ teaspoon chili powder
• 1 teaspoon lime juice
• Salt and pepper to taste

Ingredients for sweet potatoes:

• 2 pounds sweet potatoes (cut into cubes about 1x1'')
• 2 tablespoons olive oil
• ¼ teaspoon cayenne pepper
• Salt to taste

Ingredients for pumpkin seeds dip:

• ½ cup shelled pumpkin seeds (unsalted)
• 2 avocadoes
• 1 cup fresh cilantro
• 1 jalapeno pepper (finely chopped and seeded)
• 2 cloves garlic
• 2 tablespoons water
• 2 tablespoons lime juice
• Salt and pepper to taste

Don't forget to prepare corn tortillas!
Instructions:

1. Start with roasting sweet potatoes. Toss them in spices and oil and put into the oven for about 30 minutes. Set the heat to 425F and toss the potatoes a few times while they are baking.
2. While the sweet potatoes are roasting, go to work on your spiced black beans. Heat up olive oil in a pan and brown the onions before adding spices, beans, and water. Cover the pan and let simmer for 5 minutes before pureeing the beans with a potato masher or a blender. Add the seasonings and mix.
3. Dry roast pumpkin seeds for a few minutes before combining them with the rest of ingredients for the dip and processing all of them in a blender. Add more water if necessary.
4. Stuff your tortillas with a generous helping of all ingredients.

Do Pumpkin Seeds Go Bad

As pumpkin seeds contain natural oils, they can go rancid if not stored properly. You also need to be aware of that when in shell, pumpkin seeds store much longer. However, they are so difficult to shell by hand that an extra few months of shelf life are not enough to offset this major disadvantage.

Shelled pumpkin seeds from Food To Live can keep for a year in your pantry as long as you be sure they stay dry. They will last even longer if you choose to store them in the fridge. They can be frozen to extend their shelf life almost indefinitely. Although, this might not be necessary as they last for very long when kept in a cool dry place, so you can buy pumpkin seeds in bulk and enjoy them whenever you please.