Super foods: Discover healthy pumpkin seed oil (and three unique recipes)

Pumpkin seed oil not only adds a delicious flavor in dressings and salads, but also has a positive effect on health due to its nutritional density.

The pumpkin seeds are delicious and healthy. The same goes for the pumpkin seed oil that you get from them. It is characterized by its intense nutty flavor that makes it a delicacy in the kitchen. It is also rich in antioxidants such as vitamin E and carotenoids and can even be used in personal hygiene.

WHY IS PUMPKIN SEED OIL HEALTHY?

Pumpkin seed oil stands out for its content of vitamin E, carotenes and, above all, essential polyunsaturated fatty acids of the omega-6 family (alpha-linolenic acid).

To enhance its healthy effect, you can mix it with olive oil and flax oil, which will provide its alpha-linolenic acid, a precursor of the omega-3 family.

According to scientists from the Graz University of Technology, no other oil contains as many antioxidants as pumpkin seed oil. Antioxidants fight free radicals in the body, which are partly responsible for the development of certain diseases.

PUMPKIN SEED OIL PROPERTIES

Helps control LDL cholesterol

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The fats that make up pumpkin seed oil have a positive effect on your LDL cholesterol level. When this is too high it can lead to serious disorders such as heart and brain strokes.

In large part the beneficial effects are due to its richness in oleic acid, the same one that predominates in olive oil, which can reduce bad LDL cholesterol and increase good HDL cholesterol.

Nourishes the skin and hair

Due to its valuable properties, the oil is not only suitable for internal consumption, but also for use on the skin and hair.

You can add the oil to your shampoo or massage it into dry hair. In this way, it gives shine to the hair, reduces dandruff and favors the maintenance of the hydration of the scalp.

It’s good for the prostate

Pumpkin seed oil has shown promising results as an alternative therapy for benign prostate hypertrophy (BPH), according to a study from South Korea’s Sangmyung University. BPH is a common condition in which the prostate becomes enlarged.

It is also used to treat an overactive bladder. To achieve results, a minimum amount is sufficient: 500 to 1,000 mg, which can be taken in the form of an oil pearl.

BUYING AND USING PUMPKIN SEED OIL

Make sure that the pumpkin seed oil is of organic quality, to avoid the risk that it contains pesticide residues. On the other hand, a good pumpkin oil is dark in color and thick.

Since pumpkin seed oil can only be made from a certain type of seeds and requires 30 pumpkins per liter, it is one of the most expensive oils.

So that the valuable active ingredients are not lost or the fats are altered, the oil should only be used cold. It is suitable, for example, for salads, raw vegetables or pesto.

3 RECIPES WITH PUMPKIN SEED OIL

PUMPKIN SEED OIL PESTO

INGREDIENTS (SERVES 2):

• 4 tablespoons pumpkin seed oil
• 2 tablespoons of virgin olive oil
• 100 g of pumpkin seeds
• 1 clove garlic
• 1 bunch of basil
• 2 tablespoons Parmesan
• 1 tablespoon of olive oil
• Juice of half a lemon
• 1 pinch of salt
• 1 teaspoon of coarse black pepper

Elaboration:

1. Toast the pumpkin seeds in a nonstick skillet without adding oil.
2. Wash the basil, shake it dry, and place the leaves in the food processor.
3. Coarsely grate the Parmesan.
4. Wash the lemon with hot water, cut it in half and squeeze out the juice.
5. Peel and chop the garlic.
6. Add the pumpkin seeds, garlic, pumpkin seed oil, cheese, olive oil and lemon juice to the glass of your processor and mix finely with the basil.
7. Season to taste with salt and pepper.
8. You can store it in a glass jar with a screw lid. The pesto will keep for 2-3 days.

PUMPKIN SEED OIL DRESSING

Ingredients (for 2 people):

• 2 tablespoons pumpkin seed oil
• 2 tablespoons apple cider vinegar
• 1 teaspoon of runny honey
• 1 tablespoon sour cream
• 1 tablespoon Greek yogurt
• 1 shallot
• 2-3 stalks of parsley
• 1 lime
• 1 pinch of salt
• 1 teaspoon of coarse black pepper

Elaboration:

1. Wash the lime in hot water and squeeze out the juice.
2. Peel and finely chop the shallot.
3. Wash the parsley, pluck it from the stem, and chop the leaves into small pieces.
4. Mix the pumpkin seed oil and apple cider vinegar with the sour cream and yogurt until smooth.
5. Add the lemon juice and honey, then add the shallot and parsley. Season to taste with salt and pepper.

PUMPKIN SEED OIL MARINADE

Ingredients (for 2 people):

• 2 tablespoons pumpkin seed oil
• 1 tablespoon rapeseed oil
• 1 teaspoon Dijon mustard
• 1 organic orange
• 1 small piece of ginger
• 1 clove garlic
• 2 coriander stalks
• 1 tablespoon Worcestershire sauce
• 1 teaspoon dried rosemary
• 1 teaspoon thyme, rubbed
• 1 pinch of salt
• 1/2 teaspoon cayenne pepper

Elaboration:

1. Wash the orange, cut it in half, grate it and take two tablespoons of this zest, then squeeze it. Peel and finely chop the ginger and garlic. Wash and finely chop the coriander.
2. Mix all the ingredients and season with salt, cayenne pepper and the aromatic plants. Marinate the tempeh or tofu in the refrigerator for 6-12 hours, depending on the desired flavor intensity. And prepare to your liking.