7 super seeds to add to your diet

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Super seeds - pumpkin

credit: Mazurek, the traditional Polish Easter cake, topped with pumpkin seeds. (Magic Madzik/Flickr)

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Never underestimate the power of a seed. Just think about the bitty little things: They may be just a speck, but within than speck are the nutrients that will power a seedling to sprout forth and enter the great big world. Seeds are super-packed with all the good plant things, like protein, vitamins and minerals, fiber and importantly, healthy unsaturated fats. And they taste good! So without further ado, the seeds – starting with those from everyone's favorite Halloween squash.

1. Pumpkin seeds

The all-too-often orphaned byproduct of jack-o’-lantern season, pumpkin seeds are little marvels of nutrition. They are packed with protein, fiber, vitamin E, as well as a bunch of groovy phenolic acids. One cup of them provides almost all your daily needs for zinc, more than half your daily need for magnesium, and check this out: One cup provides 588 mg of potassium – compare that to a banana which has only 422 mg.

Eat them by the handful, toss them in salads and pasta, sprinkle them on soup and winter squash dishes, make mole. And you can candy them!

One ounce has 163 calories, 8.6 grams of protein and calories and 10 grams of healthy unsaturated fat.

Roasted pumpkin seeds

  • Separate the pumpkin seeds from the pulp.
  • Rinse the pumpkin seeds under cold water to remove any remaining pumpkin goop.
  • Toss the seeds in a bit of olive oil.
  • Sprinkle with salt.
  • Bake at 325F for 25 minutes, stirring every 10 minutes.
  • Cool, eat.

And while we're at it: 10 inventive pumpkin recipes, from whoopie pies to tamales

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