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Pumpkin Seeds

Small but nutrient-dense, pumpkin seeds (also called pepitas) are an easy addition to a men’s health-focused diet. They provide plant-based protein, beneficial fats, and important minerals such as magnesium and zinc.
Some benefits include:
  • Supports brain and nervous-system function
  • Contributes to hormone and reproductive health
  • Helps support steady energy
  • Supports metabolic health
  • Provide antioxidant protection
  • Supports heart health
pumpkin seeds

Pumpkin Seed Pesto

This savory pesto replaces traditional pine nuts with pumpkin seeds for a bright, allergy-friendly version. Serve it with grilled fish or chicken, spoon over roasted veggies, toss with zucchini noodles or pasta, or use it as a flavorful addition to a grain bowl.
Pumpkin seed basil pesto spooned over grilled vegetables

Ingredients:

  • ½ cup raw or lightly toasted unsalted pumpkin seeds
  • 2 packed cups fresh basil leaves
  • ½ cup fresh parsley leaves
  • 1 small garlic clove
  • Zest and juice of ½ lemon
  • ⅓ cup extra-virgin olive oil, plus more as needed
  • ¼ cup freshly grated Parmesan cheese, optional
  • 2 to 4 tablespoons water, as needed
  • ¼ teaspoon sea salt, or to taste
  • Freshly ground black pepper, to taste

Directions:

  1. Place the pumpkin seeds in a dry skillet over medium-low heat. Toast for three to five minutes, stirring frequently, until lightly golden and fragrant. Allow them to cool. This step may be skipped when using raw pumpkin seeds.
  2. Add the pumpkin seeds, basil, parsley, garlic, lemon zest, lemon juice and Parmesan, if using, to a food processor.
  3. Pulse several times until the ingredients are finely chopped.
  4. With the food processor running, slowly drizzle in the olive oil. Add water one tablespoon at a time until the pesto reaches your preferred consistency.
  5. Season with sea salt and black pepper. Taste and add more lemon juice or olive oil as desired.
  6. Serve immediately or refrigerate in an airtight container for up to four days. A thin layer of olive oil over the surface can help preserve the pesto’s fresh color.
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