Gerbs Eating Well Blog

You are here: Home / Archives for Pumpkin Seeds

Pumpkin Seeds

Why Lightly Sea Salted Roasted Shine Skin Pumpkin Seed Kernels Are the Perfect Guilt-Free Snack

by Leave a Comment

In a world where snacking often comes with a side of guilt, finding the perfect balance between taste and nutrition can be a challenge. If you’re looking for a crunchy, delicious, and nutrient-packed snack that won’t derail your health goals, Lightly Sea Salted Roasted Shine Skin Pumpkin Seed Kernels (No Shell Pepitas) are an excellent choice. These tiny, powerhouse seeds offer the ideal combination of flavor, convenience, and health benefits. Let’s explore why they deserve a permanent spot in your pantry.

Packed with Essential Nutrients

Shine skin pumpkin seed kernels are more than just a snack – they’re a nutritional powerhouse. Each serving is loaded with:

  • Protein – Helps build and repair tissues, making them an excellent plant-based protein source.
  • Healthy Fats – Rich in heart-friendly monounsaturated and polyunsaturated fats.
  • Magnesium – Supports muscle function, improves heart health, and enhances sleep quality.
  • Zinc – Boosts immune function and supports skin health.
  • Iron – Helps transport oxygen throughout the body, reducing fatigue and boosting energy levels.
  • Antioxidants – Combat oxidative stress, reducing inflammation and promoting overall well-being.

With this impressive nutrient profile, lightly sea salted roasted pumpkin seed kernels provide essential vitamins and minerals that your body needs for optimal function.

Guilt-Free Snacking Without Compromising on Taste

Unlike many processed snacks that are filled with artificial flavors, preservatives, and excessive sodium, lightly sea salted roasted pepitas strike the perfect balance between flavor and nutrition. The roasting process enhances their natural nuttiness, while the light sprinkle of sea salt adds just the right amount of savory goodness without overwhelming your taste buds or increasing sodium intake unnecessarily.

No Shell, No Mess – Ultimate Convenience

Traditional pumpkin seeds come with shells, which can be messy and inconvenient. However, shine skin pumpkin seed kernels come pre-shelled, so you can enjoy them hassle-free. Whether you’re at work, on a road trip, or looking for a quick snack between meals, these seeds are easy to grab and eat without any fuss.

Perfect for Weight Management

weight management snack

If you’re mindful of your calorie intake but still want a satisfying snack, these lightly sea salted roasted pepitas are a great option. They are high in fiber and protein, which means they help keep you full for longer, reducing the chances of overeating. Plus, their healthy fat content supports metabolism and energy levels, making them an ideal snack for those looking to maintain a healthy weight.

Versatile and Easy to Incorporate into Your Diet

pumpkin seed kernels with salad

These pumpkin seed kernels aren’t just for snacking – they’re incredibly versatile! You can sprinkle them on salads, mix them into yogurt, blend them into smoothies, or add them to baked goods for an extra crunch. Their mild, nutty flavor complements both sweet and savory dishes, making them a must-have pantry staple.

A Heart-Healthy Choice

Pumpkin Seed Kernels are heart healthy

Heart disease is a major health concern worldwide, and diet plays a crucial role in maintaining cardiovascular health. Shine skin pumpkin seeds contain heart-friendly fats and antioxidants that help lower bad cholesterol (LDL) levels while increasing good cholesterol (HDL). The magnesium content also helps regulate blood pressure, making these seeds a heart-smart snacking option.

The Ideal Post-Workout Snack

After a workout, your body needs protein and essential minerals to recover. These pumpkin seed kernels provide a good dose of protein, magnesium, and iron, helping with muscle recovery and reducing post-exercise fatigue. Their convenient, no-shell format makes them easy to carry to the gym or add to your post-workout shake.

A Natural and Clean Ingredient Snack

One of the best aspects of lightly sea salted roasted shine skin pumpkin seed kernels is their simplicity. They contain no artificial preservatives, flavors, or additives – just pure, natural goodness with a light touch of sea salt. Unlike many packaged snacks that come with long ingredient lists filled with chemicals, these seeds are a wholesome, natural option that you can enjoy without worry.

Conclusion: A Snack You Can Feel Good About

If you’re searching for a delicious, nutrient-dense, and guilt-free snack, look no further than Lightly Sea Salted Roasted Shine Skin Pumpkin Seed Kernels. They deliver the perfect crunch, a boost of essential nutrients, and the convenience of a mess-free snack, all while keeping your health in check. Whether you enjoy them straight out of the bag, sprinkled on your meals, or mixed into recipes, these pepitas are a simple yet powerful way to fuel your body the right way.

So, next time you reach for a snack, choose one that satisfies your cravings without the guilt – a handful of these flavorful, roasted pumpkin seed kernels!

The Top 4 Seeds Beneficial for People With Diabetes

by Leave a Comment

Managing diabetes often requires a balanced diet filled with foods that stabilize blood sugar levels, provide essential nutrients, and promote overall health. Seeds are among the healthiest foods you can add to your diet, offering a powerhouse of nutrients.

This post will explore the top four seeds that are particularly beneficial for diabetes patients which are:

  • Flaxseeds
  • Pumpkin seeds
  • Sunflower seeds
  • Hemp seeds.

Flaxseeds: A Fiber-Rich Superfood

Flax seeds

Nutritional Highlights:

  • High in soluble fiber
  • Rich in omega-3 fatty acids
  • Contains lignans (a type of antioxidant)

Benefits For People With Diabetes

Flaxseeds are a great choice for individuals managing diabetes. The soluble fiber in flaxseeds slows the digestion of carbohydrates and the absorption of sugar, which helps regulate blood sugar levels. Omega-3 fatty acids are beneficial for heart health, reducing the risk of cardiovascular complications often associated with diabetes.

How to Incorporate Flaxseeds into Your Diet

  • Add ground flaxseeds to smoothies, oatmeal, or yogurt.
  • Use flaxseed meal as an egg substitute in baking.
  • Sprinkle flaxseeds on salads or soups for a nutritional boost.

 

Pumpkin Seeds: Magnesium Powerhouse

Pumpkin Seeds

Nutritional Highlights:

  • High in magnesium
  • Rich in antioxidants
  • Good source of protein

Benefits For People With Diabetes

Pumpkin seeds are packed with magnesium, a mineral crucial for managing blood sugar levels. Studies suggest that magnesium helps improve insulin sensitivity, which is vital for diabetes management. Additionally, the antioxidants in pumpkin seeds combat oxidative stress, protecting against complications associated with diabetes.

How to Incorporate Pumpkin Seeds into Your Diet:

  • Enjoy roasted pumpkin seeds as a snack.
  • Add them to granola or trail mixes.
  • Use pumpkin seed oil in salad dressings for a nutty flavor.

 

Sunflower Seeds: Vitamin E and Healthy Fats

Sunflower Seeds

Nutritional Highlights:

  • High in vitamin E
  • Contains healthy fats
  • Good source of selenium and magnesium

Benefits For People With Diabetes

Sunflower seeds are a nutrient-dense food that supports overall health. The healthy fats in sunflower seeds contribute to better heart health, while vitamin E provides anti-inflammatory benefits. These seeds also help maintain stable blood sugar levels due to their low glycemic index.

How to Incorporate Sunflower Seeds into Your Diet:

  • Sprinkle them on salads or stir-fries.
  • Use sunflower seed butter as a spread on whole-grain toast.
  • Include them in baked goods for added crunch.

 

Hemp Seeds: Protein and Omega-3 Rich

Hemp seeds

Nutritional Highlights:

  • Complete source of plant-based protein
  • Rich in omega-3 and omega-6 fatty acids
  • Contains essential minerals like iron and zinc

Benefits For People With Diabetes

Hemp seeds are an excellent source of plant-based protein, making them ideal for maintaining muscle mass and overall health. Their omega-3 fatty acids support heart health and reduce inflammation, while their zinc and iron content contribute to immune function. Hemp seeds can also help regulate blood sugar levels, thanks to their fiber content.

How to Incorporate Hemp Seeds into Your Diet:

  • Blend them into smoothies for a creamy texture.
  • Use hemp seeds as a topping for yogurt or oatmeal.
  • Mix them into energy balls or homemade protein bars.

 

Tips for Incorporating Seeds into a Diabetes-Friendly Diet

Nutritional Profile of different Seeds

 

Portion Control

While seeds are nutrient-rich, they are also calorie-dense. Stick to recommended portion sizes, typically around 1–2 tablespoons per serving.

Variety

Rotate different seeds in your diet to maximize their unique benefits.

Avoid Added Sugars

Choose plain, unsalted seeds instead of flavored ones, which may contain added sugars and sodium.

Stay Hydrated

Seeds high in fiber, like flaxseeds, require adequate hydration to aid digestion.

Final Thoughts

Flaxseeds, pumpkin seeds, sunflower seeds, and hemp seeds offer a host of benefits for diabetes patients. These nutrient-packed seeds help regulate blood sugar levels, improve heart health, and provide essential nutrients for overall well-being. Adding these seeds to your diet in moderation can be a simple yet effective way to support your diabetes management plan.

Are All Seeds Keto? A Deep Dive into Seeds and the Ketogenic Diet

by Leave a Comment

The ketogenic diet, known for its low-carb and high-fat principles, has gained immense popularity for its potential to promote weight loss and improve metabolic health. One common question among keto enthusiasts is whether all seeds are suitable for a ketogenic lifestyle. In this post, we’ll explore the carbohydrate content of various seeds, their nutritional benefits, and how to incorporate them into a keto-friendly diet.


Understanding the Ketogenic Diet

Before delving into seeds, it’s essential to understand the ketogenic diet. Typically, a keto diet consists of:

  • 70-75% fats
  • 20-25% protein
  • 5-10% carbohydrates

This macronutrient ratio aims to shift the body’s metabolism into a state of ketosis, where it burns fat for fuel instead of carbohydrates. As such, selecting low-carb foods is crucial for maintaining ketosis.

The Nutritional Profile of Seeds

Nutritional Profile of different SeedsSeeds are nutrient-dense foods that can be excellent additions to a keto diet. They are high in healthy fats, fiber, and protein, while also providing essential vitamins and minerals. However, their carbohydrate content varies significantly depending on the type of seed.

Common Seeds and Their Carb Content

  1. Chia Seeds
    • Carbs per 1 oz (28 g): 12 g
    • Fiber: 10 g
    • Net Carbs: 2 g
    • Benefits: High in omega-3 fatty acids and antioxidants.
  2. Flaxseeds
    • Carbs per 1 oz (28 g): 8 g
    • Fiber: 8 g
    • Net Carbs: 0 g
    • Benefits: Rich in lignans, omega-3s, and fiber.
  3. Pumpkin Seeds (Pepitas)
    • Carbs per 1 oz (28 g): 5 g
    • Fiber: 1 g
    • Net Carbs: 4 g
    • Benefits: Good source of magnesium, zinc, and iron.
  4. Sunflower Seeds
    • Carbs per 1 oz (28 g): 6 g
    • Fiber: 3 g
    • Net Carbs: 3 g
    • Benefits: High in vitamin E and healthy fats.
  5. Hemp Seeds
    • Carbs per 1 oz (28 g): 2 g
    • Fiber: 1 g
    • Net Carbs: 1 g
    • Benefits: Excellent source of plant-based protein, omega-3 and omega-6 fatty acids.

Are All Seeds Keto-Friendly?

Based on the carb content, many seeds are indeed keto-friendly, especially when consumed in moderation. Here’s a breakdown of some commonly consumed seeds:

  • Chia Seeds: With a low net carb count, chia seeds are an excellent choice for adding to smoothies, yogurt, or keto-friendly puddings.
  • Flaxseeds: Almost carb-free when considering fiber, flaxseeds can be used in baking or sprinkled on salads.
  • Pumpkin Seeds: These offer a satisfying crunch and can be enjoyed roasted or added to trail mixes.
  • Sunflower Seeds: Great for snacking or adding to salads, they provide a nice texture and flavor.
  • Hemp Seeds: With very low net carbs, hemp seeds are perfect for smoothies, salads, or as a topping on various dishes.

Considerations When Choosing Seeds

  1. Portion Control: Even low-carb seeds can contribute to your overall carb intake, so portion control is key.
  2. Preparation Methods: Roasting seeds can enhance their flavor but can also add oils or sugars, impacting their keto-friendliness. Always opt for raw or lightly salted varieties without added sugars.
  3. Seed Blends: Some pre-packaged seed mixes may contain high-carb ingredients (like dried fruits or honey). Always read labels to ensure they align with your keto goals.

Incorporating Seeds into Your Keto Diet

Here are some practical ways to include seeds in your meals:

  • Smoothies: Blend chia or hemp seeds into your morning smoothie for added fiber and nutrients.
  • Salads: Top your salads with sunflower or pumpkin seeds for a crunchy texture.
  • Snacks: Enjoy a handful of mixed seeds as a quick snack.
  • Baking: Use ground flaxseeds in keto baking recipes as a substitute for flour.
  • Puddings: Make a chia seed pudding with coconut milk and your favorite keto-friendly sweetener.

Conclusion

While not all seeds are created equal, many varieties are compatible with a ketogenic diet. By understanding their nutritional profiles and net carb contents, you can enjoy the numerous health benefits seeds offer without compromising your keto goals. As always, listen to your body and adjust your intake based on your personal nutritional needs and preferences. Happy snacking on your keto journey!

Antioxidant Health Benefits and Its Food Sources

by Leave a Comment

Antioxidants have taken center stage in discussions about health and nutrition. From superfoods to dietary supplements, the term seems to be everywhere. Antioxidants are often hailed as health heroes, but what exactly are they, and how can you incorporate them into your diet? In this post, we’ll explore the importance of antioxidants and highlight specific foods—such as dried fruits, seeds, dark chocolate, grains, oats, rice, flours, and granola—that are rich in these beneficial compounds.

Antioxidant benefitsWhat Are Antioxidants?

Antioxidants are molecules that combat oxidative stress by neutralizing free radicals—unstable atoms that can cause cellular damage. While the body produces some antioxidants naturally, many must come from our diet. Understanding which foods are rich in antioxidants can help you maintain optimal health.

The Role of Antioxidants in Your Diet

Antioxidants are crucial for various bodily functions, including:

  • Reducing inflammation
  • Supporting immune function
  • Protecting against chronic diseases such as heart disease and cancer
  • Slowing down the aging process

Incorporating antioxidant-rich foods into your daily meals can help you harness these benefits.


Antioxidant-Rich Foods to Include in Your Diet

Dried FruitDried Fruits

Dried fruits are concentrated sources of vitamins, minerals, and antioxidants. Notable options include:

  • Raisins: High in polyphenols, raisins may support heart health and reduce inflammation.
  • Cranberries: Packed with vitamin C and antioxidants, they can help prevent urinary tract infections and promote heart health.
  • Apricots: Rich in beta-carotene and vitamin E, apricots may aid skin health and immune function.

different seeds you should eatSeeds

Seeds are small powerhouses of nutrients and antioxidants. Some great options include:

  • Chia Seeds: High in omega-3 fatty acids and antioxidants, chia seeds support heart and brain health.
  • Flaxseeds: These seeds contain lignans, which have antioxidant properties and may help reduce cancer risk.
  • Pumpkin Seeds: Loaded with vitamins E and C, they also provide minerals like zinc, important for immune health.

Dark ChocolateDark Chocolate

Dark chocolate, particularly varieties with 70% cocoa or higher, is a delicious source of antioxidants. It contains:

  • Flavonoids: These compounds help improve blood flow and lower blood pressure, promoting heart health.
  • Polyphenols: These antioxidants combat oxidative stress and inflammation.

Enjoying dark chocolate in moderation can be a tasty way to boost your antioxidant intake.

grains and oatsGrains and Oats

Whole grains are excellent sources of fiber, vitamins, and antioxidants. Consider adding these to your meals:

  • Oats: Rich in avenanthramides, a type of antioxidant unique to oats, they can help lower cholesterol and improve heart health.
  • Quinoa: This ancient grain is not only high in protein but also contains antioxidants like quercetin and kaempferol.

black wild riceRice

While often overlooked, certain types of rice are packed with antioxidants:

  • Brown Rice: This whole grain retains its bran and germ, making it richer in antioxidants compared to white rice.
  • Black Rice: Often referred to as “forbidden rice,” it contains anthocyanins, powerful antioxidants that may help protect against disease.

Wheat FlourFlours

Incorporating whole grain flours into your cooking can enhance your antioxidant intake:

  • Whole Wheat Flour: Contains more nutrients and antioxidants than refined flour, supporting overall health.
  • All Purpose Flour: Rich in vitamin E, all-purpose flour adds a delicious flavor and boosts antioxidant levels in baked goods.

 

GranolaGranola

Granola can be a healthy breakfast or snack option, especially when made with whole grains, seeds and dried fruits. Look for options that include:

  • Seeds: Adding seeds like flaxseed or chia can enhance the antioxidant profile.

Conclusion

Antioxidants play a vital role in protecting our bodies from oxidative stress and promoting overall health. By including a variety of antioxidant-rich foods such as dried fruits, seeds, dark chocolate, whole grains, oats, rice, flours, and granola in your diet, you can support your well-being while enjoying delicious flavors.

Final Thoughts

Remember, balance and variety are key to a healthy diet. By embracing these nutrient-dense foods, you can nourish your body, enhance your antioxidant intake, and enjoy the myriad health benefits they offer. So go ahead—get creative in the kitchen and explore the rich world of antioxidants!

The Top 11 Healthy Snacks

by Leave a Comment

In today’s fast-paced world, finding convenient yet nutritious snacks can be a challenge. We often reach for sugary, processed options that might satisfy our hunger momentarily but offer little in terms of health benefits. Fortunately, there’s a wide array of delicious and wholesome snacks available that not only satiate your cravings but also contribute to your overall well-being. In this comprehensive guide, we’ll delve into some of the top healthy snacks, focusing on seeds, dried fruit, dark chocolate, trail mixes, and granola bars. By incorporating these snacks into your diet, you can enjoy a variety of flavors and textures while nourishing your body with essential nutrients.

chia seedsChia Seeds

Chia seeds have gained popularity in recent years due to their impressive nutritional profile. These tiny seeds are packed with omega-3 fatty acids, which are essential for heart health. They are also an excellent source of dietary fiber, protein, and various micronutrients such as calcium and magnesium. Chia seeds are incredibly versatile; you can add them to smoothies, yogurt, or make chia pudding by mixing them with your choice of liquid and letting them sit overnight.

flax seeds as a snackFlax Seeds

Flax Seeds are another fantastic option, known for their high content of alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid. They also offer a good amount of dietary fiber and lignans, which have antioxidant properties. To maximize their benefits, it’s best to consume ground flaxseeds rather than whole ones, as the ground form is more digestible. Sprinkle them over salads, blend them into smoothies, or mix them into baked goods.

Pumpkin SeedsPumpkin Seeds

Pumpkin seeds, or pepitas, are a crunchy and satisfying snack that provides a wealth of nutrients. They are rich in magnesium, iron, zinc, and copper, all of which play crucial roles in maintaining various bodily functions. Pumpkin seeds also contain protein and healthy fats, making them a great option for sustained energy. Enjoy them roasted and lightly salted or add them to trail mixes and granola bars.


Sunflower SeedsSunflower Seeds

Sunflower seeds are a great source of vitamin E, an antioxidant that helps protect cells from damage. They also contain healthy fats, protein, and a range of minerals including magnesium and selenium. Sunflower seeds can be enjoyed on their own as a snack or used as a topping for salads, soups, or yogurt. Opt for raw or lightly roasted seeds to avoid excess sodium and added sugars. 

Dried ApricotsDried Apricots

Dried apricots are a nutrient-dense snack with a sweet flavor that satisfies sugar cravings in a healthier way. They are rich in vitamin A, which supports eye health, and are a good source of potassium, which helps regulate blood pressure. However, because dried apricots can be high in natural sugars, it’s best to consume them in moderation.

 

 

DatesDates

Dates are a natural sweetener and an excellent source of fiber, which aids digestion and promotes a feeling of fullness. They also provide essential minerals like potassium, magnesium, and copper. Medjool dates are particularly popular for their soft texture and caramel-like taste. Use them as a natural sweetener in recipes or enjoy them on their own for a quick energy boost.

 

RaisinsRaisins

Raisins are dried grapes that offer a concentrated dose of nutrients, including iron, calcium, and antioxidants. They’re a great option for a quick snack or as an addition to trail mixes and granola. Keep in mind that they are calorie-dense, so portion control is key to avoiding excessive sugar intake.

Dried Goji BerriesGoji Berries

Goji berries are known for their high antioxidant content, which helps combat oxidative stress and inflammation. They are also a good source of vitamin C, fiber, and protein. Incorporate goji berries into your diet by adding them to smoothies, yogurt, or salads for a nutritional boost.

Dark ChocolateDark Chocolate

Health Benefits

Dark chocolate, particularly varieties with a cocoa content of 70% or higher, offers several health benefits. It is rich in antioxidants known as flavonoids, which can help improve heart health by enhancing blood flow and lowering blood pressure. Dark chocolate also contains minerals such as iron, magnesium, and zinc.

Choosing the Right Dark Chocolate

When selecting dark chocolate, aim for options with minimal added sugars and artificial ingredients. Check the label for high cocoa content and look for products that use fair-trade ingredients to ensure higher quality. Enjoy dark chocolate in moderation to reap its benefits without overindulging in calories.

Ways to Incorporate Dark Chocolate

Dark chocolate can be enjoyed on its own or used in various recipes. Try adding small pieces to a trail mix, grating it over yogurt or oatmeal, or using it in baking recipes for a healthier twist on traditional treats.

trailmix of seeds and dried fruitTrail Mix

What Makes a Great Trail Mix

Trail mix is a versatile and customizable snack that combines seeds, dried fruit, and sometimes chocolate or other sweet elements. The key to a healthy trail mix is to focus on whole, unprocessed ingredients and avoid mixes with excessive added sugars or salt.

Seeds

Adding seeds to your trail mix increases its nutritional density. Flaxseeds, chia seeds, and sunflower seeds contribute additional fiber, omega-3 fatty acids, and minerals. They also enhance the mix’s texture and flavor.

Dried Fruit

Dried fruit adds natural sweetness and chewiness to trail mix. Opt for options like dried apricots, raisins, or goji berries. Be cautious of mixes with sugary or candied fruit, as these can significantly increase the sugar content.

Chocolate

Including small pieces of dark chocolate in your trail mix provides a touch of indulgence while still offering health benefits. Choose dark chocolate chunks or chips with high cocoa content to keep it on the healthier side.

Granola bars Granola Bars

Choosing a Healthy Granola Bar

Granola bars are a popular snack choice for their convenience, but not all granola bars are created equal. Look for bars with a short ingredient list and minimal added sugars. Ideally, they should include whole grains, seeds, and dried fruit. Bars made with natural sweeteners like honey or maple syrup are preferable to those with high-fructose corn syrup.

Homemade Granola Bars

Making your own granola bars at home allows you to control the ingredients and customize flavors. Combine oats, seeds, and dried fruit with a binding agent like honey or seed butter. Press the mixture into a pan, chill until firm, and then cut into bars. This way, you can create a snack that’s tailored to your taste preferences and dietary needs.

Store-Bought Options

When buying granola bars, brands that emphasize whole ingredients and minimal processing are preferable. Brands like Gerbsr offer options with simple, nutritious ingredients. Always check the nutrition label to ensure the bars align with your health goals.

Conclusion

Incorporating healthy snacks into your diet is a delicious and effective way to support your overall well-being. Seeds, dried fruit, dark chocolate, trail mixes, and granola bars each offer unique nutritional benefits while satisfying your taste buds. By choosing whole, minimally processed options and enjoying these snacks in moderation, you can fuel your body with essential nutrients and maintain energy throughout the day.

Whether you’re reaching for a handful of chia seeds, savoring a piece of dark chocolate, or munching on a homemade granola bar, you’re making a positive choice for your health. So next time you’re in need of a snack, opt for one of these wholesome options and enjoy the benefits of a nourishing diet.

Exploring Different Types of Seeds You Should Eat and Their Uses & Benefits

by Leave a Comment

Seeds are small powerhouses of nutrition, packed with essential nutrients, healthy fats, and antioxidants. Among the myriad of seeds available, pumpkin, sunflower, hemp, chia, and flax seeds stand out for their versatility and health benefits. This comprehensive guide will delve into the unique properties, nutritional profiles, health benefits, culinary uses, and storage tips for each of these seeds.

Seeds are the reproductive structures of plants and often contain high concentrations of nutrients to support the growth of new plants. Due to their nutrient density, seeds have been incorporated into various diets worldwide, not only for their health benefits but also for their ability to enhance flavor and texture in dishes.

Pumpkin Seeds

Pumpkin Seeds benefits and usesPumpkin seeds, also known as pepitas, are flat, oval-shaped seeds found inside pumpkin fruit. They have a mild, nutty flavor and can be eaten raw, roasted, or used in various recipes.

Nutritional Profile: A 1-ounce (28-gram) serving of pumpkin seeds provides:

  • Calories: 151
  • Fat: 13 grams (of which 2.5 grams are saturated fat)
  • Carbohydrates: 5 grams
    • Fiber: 1.7 grams
    • Sugar: 0.2 grams
  • Protein: 7 grams

Pumpkin seeds are also rich in:

  • Iron: 23% of the Daily Value (DV)
  • Magnesium: 37% of the DV
  • Zinc: 14% of the DV
  • Copper: 19% of the DV

Health Benefits:

  1. Heart Health: Pumpkin seeds are a good source of magnesium, which supports heart health by regulating blood pressure and preventing cardiovascular diseases.
  2. Prostate Health: They contain zinc, which is essential for prostate health and may reduce the risk of prostate enlargement and cancer.
  3. Antioxidant Properties: Pumpkin seeds are high in antioxidants like vitamin E and carotenoids, which help combat oxidative stress and inflammation.

Culinary Uses:

  • Snacking: Enjoy roasted pumpkin seeds as a crunchy, nutritious snack.
  • Salads: Add raw or roasted pumpkin seeds to salads for added texture and flavor.
  • Baking: Incorporate pumpkin seeds into bread, muffins, and granola for extra crunch.

Storage: Store pumpkin seeds in an airtight container in a cool, dry place. They can also be kept in the refrigerator or freezer to extend their shelf life, typically up to six months.

Sunflower Seeds

Sunflower Seeds

Sunflower seeds come from the sunflower plant’s large, flowering head. They are known for their slightly sweet and nutty flavor and can be eaten raw, roasted, or as part of various dishes.

Nutritional Profile: A 1-ounce (28-gram) serving of sunflower seeds provides:

 

  • Calories: 164
  • Fat: 14 grams (of which 1.5 grams are saturated fat)
  • Carbohydrates: 6 grams
    • Fiber: 2 grams
    • Sugar: 1 gram
  • Protein: 6 grams

Sunflower seeds are also rich in:

  • Vitamin E: 28% of the DV
  • Magnesium: 27% of the DV
  • Selenium: 32% of the DV
  • Copper: 21% of the DV

Health Benefits:

  1. Skin Health: Sunflower seeds are high in vitamin E, an antioxidant that protects the skin from oxidative damage and supports healthy aging.
  2. Bone Health: The magnesium content in sunflower seeds supports bone health by aiding in the absorption of calcium.
  3. Anti-Inflammatory Properties: Sunflower seeds contain compounds that can help reduce inflammation and support overall immune function.

Culinary Uses:

  • Trail Mix: Include sunflower seeds in trail mix for a crunchy, nutritious snack.
  • Granola and Bars: Use sunflower seeds in homemade granola bars or energy balls.
  • Salads and Soups: Sprinkle on salads and soups for added texture and flavor.

Storage: Keep sunflower seeds in an airtight container in a cool, dry place. For longer shelf life, store in the refrigerator or freezer, where they can last up to six months.

Hemp Seeds

Hemp seedsHemp seeds, or hemp hearts, are the seeds of the hemp plant, known for their nutty flavor and soft texture. They are often used in healthy foods due to their impressive nutrient profile.

Nutritional Profile: A 1-ounce (28-gram) serving of hemp seeds provides:

  • Calories: 157
  • Fat: 13 grams (of which 1.2 grams are saturated fat)
  • Carbohydrates: 2.6 grams
    • Fiber: 1 gram
    • Sugars: 0.5 grams
  • Protein: 10 grams

Hemp seeds are also rich in:

  • Omega-3 Fatty Acids: 2,600 mg
  • Omega-6 Fatty Acids: 7,000 mg
  • Magnesium: 48% of the DV
  • Iron: 15% of the DV

Health Benefits:

  1. Heart Health: Rich in omega-3 and omega-6 fatty acids, hemp seeds support heart health by reducing cholesterol levels and promoting healthy blood pressure.
  2. Digestive Health: The fiber content in hemp seeds supports digestive health by promoting regular bowel movements.
  3. Skin Health: Hemp seeds contain essential fatty acids that support healthy skin and may alleviate conditions like eczema.

Culinary Uses:

  • Smoothies: Blend hemp seeds into smoothies for an added protein boost.
  • Salads and Soups: Sprinkle hemp seeds on salads or soups for a nutty flavor and extra protein.
  • Baking: Add hemp seeds to baked goods like muffins, cookies, or bread.

Storage: Store hemp seeds in an airtight container in a cool, dry place. They can also be kept in the refrigerator or freezer to prolong freshness, typically up to six months.

Chia Seeds

chia seeds

Chia seeds are tiny, oval seeds from the Salvia hispanica plant. They have a mild flavor and can absorb liquid to form a gel-like consistency.

Nutritional Profile: A 1-ounce (28-gram) serving of chia seeds provides:

  • Calories: 137
  • Fat: 9 grams (of which 1 gram is saturated fat)
  • Carbohydrates: 12 grams
    • Fiber: 11 grams
    • Sugars: 0 grams
  • Protein: 4 grams

Chia seeds are also rich in:

  • Omega-3 Fatty Acids: 5,000 mg
  • Calcium: 18% of the DV
  • Iron: 12% of the DV
  • Magnesium: 30% of the DV

Health Benefits:

  1. Digestive Health: High in fiber, chia seeds promote healthy digestion and can help prevent constipation.
  2. Heart Health: The omega-3 fatty acids in chia seeds support heart health by reducing inflammation and lowering cholesterol levels.
  3. Bone Health: Chia seeds are a good source of calcium and magnesium, which support bone health.

Culinary Uses:

  • Puddings: Make chia seed pudding by soaking chia seeds in liquid overnight until they form a gel-like texture.
  • Smoothies: Add chia seeds to smoothies for added fiber and omega-3s.
  • Baking: Incorporate chia seeds into baked goods for extra texture and nutrition.

Storage: Store chia seeds in an airtight container in a cool, dry place. They have a long shelf life and can last up to two years if stored properly.

Flax Seeds

Flax seeds benefits and uses

Flax seeds are small, brown or golden seeds from the flax plant. They are known for their high omega-3 content.

Nutritional Profile: A 1-ounce (28-gram) serving of flax seeds provides:

  • Calories: 150
  • Fat: 12 grams (of which 1 gram is saturated fat)
  • Carbohydrates: 8 grams
    • Fiber: 8 grams
    • Sugars: 0.2 grams
  • Protein: 5 grams

Flax seeds are also rich in:

  • Omega-3 Fatty Acids: 6,000 mg
  • Magnesium: 27% of the DV
  • Iron: 8% of the DV
  • Lignans: High in plant compounds that have antioxidant properties

 

Health Benefits:

  1. Heart Health: Flax seeds are a rich source of omega-3 fatty acids, which help reduce inflammation and lower the risk of heart disease.
  2. Digestive Health: The high fiber content in flax seeds supports digestive health and can help prevent constipation.
  3. Hormonal Balance: Flax seeds contain lignans, which may help balance hormones and reduce the risk of hormone-related cancers.

Culinary Uses:

  • Smoothies: Blend flax seeds into smoothies for added fiber and omega-3s.
  • Baking: Add ground flax seeds to muffins, bread, and other baked goods for extra nutrition.
  • Toppings: Sprinkle flax seeds on yogurt, oatmeal, or salads for added texture and nutrients.

Storage:

  • Whole Flax Seeds: Store whole flax seeds in an airtight container in a cool, dry place. They can last up to a year at room temperature. For extended freshness, you can refrigerate or freeze them.
  • Ground Flax Seeds: Ground flax seeds have a shorter shelf life due to their higher exposure to air and light. Store them in an airtight container in the refrigerator or freezer to maintain their nutritional value, typically up to six months.

Key Points

  • Nutritional Powerhouses:
    Pumpkin, sunflower, hemp, chia, and flax seeds are rich in essential nutrients like healthy fats, proteins, and vitamins, making them valuable additions to a balanced diet.
  • Health Benefits:
    Each type of seed discussed above offers unique and some common health benefits, including support for heart health, digestive health, and skin health. They also provide antioxidants and essential fatty acids.
  • Versatility in Cooking:
    These seeds can be incorporated into a wide range of dishes, from snacks and breakfast items to salads and baked goods. Their versatility enhances both flavor and nutrition.
  • Proper Storage:
    To maintain freshness and extend shelf life, store seeds in airtight containers in cool, dry places. For longer storage, refrigeration or freezing is recommended.
  • Purchasing Tips:
    Choose seeds that are fresh and minimally processed. Opt for non-GMO options if possible, and check for any added sugars or preservatives in store-bought varieties.

Conclusion

Seeds are small but mighty, offering a wealth of nutrients and health benefits. Whether you’re adding pumpkin seeds for a crunchy snack, sunflower seeds for a vitamin-rich topping, hemp seeds for their protein content, chia seeds for their gel-like texture in puddings, or flax seeds for their omega-3 fatty acids, incorporating these seeds into your diet can enhance your overall health and well-being.

Each type of those seed brings its own unique set of benefits and uses, making them versatile additions to a variety of dishes. By understanding their nutritional profiles, health benefits, and culinary applications, you can make informed choices about how to include these seeds in your diet.

With proper storage techniques and a mindful approach to purchasing, you can enjoy the full spectrum of flavors and benefits that these seeds offer. So go ahead and explore the world of seeds—your taste buds and your body will thank you!

 

Chicken Tortilla Soup

by Leave a Comment

It’s no secret that the Nutrition Moms are fairly obsessed with Gerbs Chipotle Pumpkin Seeds! They are so flavorful and tons of fun to play with in the kitchen.  After creating an AMAZING spin on guacamole, we started dreaming up new ways to cook with these tasty seeds. So, we challenged our talented nutrition intern, Ciara, with making an allergy-friendly tortilla soup featuring the pumpkin seeds. She did NOT disappoint! This delicious soup is quick, nutritious and can easily be made vegetarian by omitting the chicken and swapping in vegetable broth.
To our surprise, the pumpkin seeds not only added a great kick of spice but they also gave the soup a “creamy” thickness. It is incredibly satisfying! Pumpkin seeds are a great source of fiber, protein and healthy fats, which help us to stay full longer. This recipe is a winner!

Print Recipe
 Gerbs' Chicken Tortilla Soup
This delicious soup is easy, filling and nutritious!
Course Main Course
Prep Time 15 minutes
Cook Time 30 minutes
Servings
people
Ingredients
  • 1 tbsp olive oil
  • 1/4 cup Gerbs Chipolte Seasoned Pumpkin Seeds
  • 1 medium onion, diced
  • 1 clove garlic, minced
  • 1, 15oz can black beans, drained and rinsed
  • 1, 15oz can diced tomatoes, with juice
  • 2 cups cooked chicken, shredded rotisserie chicken works well!
  • 1 cup corn tortilla chips
  • 1 cup canned or frozen corn
  • 1 ripe avocado, sliced
  • 1 lime, cut into wedges
  • 6 cups chicken or vegetable broth
Course Main Course
Prep Time 15 minutes
Cook Time 30 minutes
Servings
people
Ingredients
  • 1 tbsp olive oil
  • 1/4 cup Gerbs Chipolte Seasoned Pumpkin Seeds
  • 1 medium onion, diced
  • 1 clove garlic, minced
  • 1, 15oz can black beans, drained and rinsed
  • 1, 15oz can diced tomatoes, with juice
  • 2 cups cooked chicken, shredded rotisserie chicken works well!
  • 1 cup corn tortilla chips
  • 1 cup canned or frozen corn
  • 1 ripe avocado, sliced
  • 1 lime, cut into wedges
  • 6 cups chicken or vegetable broth
Instructions
  1. Add pumpkin seeds to food processor (or blender) and blend until fine. Add 1 tbsp of water to the food processor and blend until it becomes a smooth paste. Set aside.
  2. Heat oil to a large heavy-bottom pot or dutch oven and sauté onions and garlic on low/ medium heat for about 5 minutes, stirring constantly.
  3. Add 1/2 cup of broth and pumpkin seed paste to the pot, sauté for another 5 minutes, continue to stir.
  4. Add tomatoes, chicken, beans, corn, and remaining chicken broth. Stir well, cover and let cook for 15-20 minutes on medium heat.
  5. Ladle soup into soups, serve with tortilla chips, lime wedges and sliced avocado.
Share this Recipe

The Delicious Way to Prevent Colds and Flu

by Leave a Comment

Here we are. It’s January and we are at the height of cold and flu season. Not fun! In my house, it feels like someone has a new sniffle or cough every week! So, how do we ward off illness and prevent colds and flu during these long winter months?

The traditional everything-your-mother-told-you advice – wash your hands, get plenty of rest, drink lots of fluids – is helpful but what you might not know is that there are easy and delicious ways to prevent illness and recover from colds through the foods you eat.

In particular, certain nutrients can boost our immune systems making us less likely to fall ill and better equipped to fight off illness if we do catch something. Here’s a breakdown of some important immune-building nutrients and some healthy and delicious ways to enjoy them!

  • Zinc—Gerbs takes great pride in having found its beginnings through our delicious roasted pumpkin seeds. Pumpkin seeds are a fantastic source of plenty of vitamins and minerals. In particular, they contain tons of Zinc. This mineral is indispensable in maintaining strong immunity, as well as in healing and recovery. Enjoying a one-ounce serving of pumpkin seeds, provides nearly 29% of your daily Zinc needs.
  • Vitamin A—Vitamin A is found in meat and is fortified in many dairy products. There are some plant sources that are allergy and vegan-friendly though, including orange and red fruits and vegetables. Try our no sugar added dried apricots as a great source.
  • Vitamin B6—This vitamin can be difficult to find in our diets when avoiding dairy and eggs. It is primarily found in animal products. One other place to find it, though, is in seeds; this is especially true of sunflower seeds. On our site we carry a variety of sunflower and pumpkin seed mixes. Try the lightly salted bag for extra flavor, as well as a bonus immune-boosting mineral: Iodine.
  • Vitamin C—Rather than taking an Emergen-C when you feel a cold coming on, ward it off by eating plenty of Vitamin C year-round through citrus fruits and berries. Our Super-5 dried fruit mix is a perfect way to enjoy multiple tasty sources of Vitamin C in one convenient snack.
  • Vitamin E—Commonly found in plant oils, this vitamin and antioxidant is abundant in nuts and seeds. If you’re looking for a sweet way to nosh on this vitamin, our dried papaya strips should be a satisfying choice.
  • Selenium—Guarding one’s immune system is a 24-hour job. Get plenty of sleep then enjoy a hearty bowl of oatmeal for breakfast. Oats are a fantastic source of selenium, a mineral that is essential for optimal immunity. Doesn’t a bowl of warm oatmeal hit the spot on cold mornings?!

We would love to hear your tricks to prevent colds (or make sure they don’t linger!)- please share in the comments or on our Facebook page!

We wish you a happy, HEALTHY winter! Stay warm!

Kick off National Nutrition Month with a Mixed Berry Smoothie Bowl!

by 1 Comment

Happy National Nutrition Month!

As a registered dietitian and a mom, I know how challenging it can be to feed your family with confidence. There is so much misinformation on the internet today and it’s causing a culture of fear around food. And if your child is living with food allergies, it makes it a thousand times harder. I am allergic to crustaceans, my husband’s cousin has a severe peanut allergy, and my niece has Celiac Disease, so I have seen firsthand just how tough it can be – the worrying, the isolation, and the work that goes into eating can be exhausting. But Gerbs takes all of that away which, in my humble opinion, is incredibly valuable.

Gerbs granola and pumpkin seeds and snack mix

Did you know that March is National Nutrition Month? The theme of the month is “Put Your Best Fork Forward.” And that’s exactly what we’re here to help you do!

If you haven’t tried smoothie bowls yet, now is the perfect time to start. These colorful, nutritious bowls of goodness make a fantastic meal at any time of day. Plus, they are fun to eat, so kids love them! Eat your smoothie with a spoon? You bet! So put your best fork spoon forward and give this healthy, food allergy- friendly recipe a whirl.

Mixed Berry Smoothie Bowl with Granola and Pumpkin Seeds

The key to a good smoothie bowl is twofold: the base should be thick enough to support the toppings, and the toppings should balance out the meal nutritionally. To keep the base thick, you’ll want to add less liquid than you normally would for a smoothie plus one thick ingredient like yogurt or avocado. For this recipe, we used frozen berries, pomegranate juice, and dairy-alternative plain yogurt plus some frozen spinach. I always add frozen spinach to smoothies – it’s a great way to sneak some greens into the kids’ diets.

This recipe calls for coconut yogurt and shredded coconut. If you or a loved one is living with tree nut allergies, you may be wondering if you can safely eat coconut. According to the American College of Allergy, Asthma, & Immunology, “Coconut is not a botanical nut; it is classified as a fruit, even though the FDA recognizes coconut as a tree nut. While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut.” And according to Kids with Food Allergies, “Most people allergic to tree nuts can safely eat coconut. Coconut allergy is reasonably rare.” If you are allergic to tree nuts, talk to your allergist before adding coconut to or eliminating coconut from your diet and get clearance from your doctor before trying this recipe. 

Mixed Berry Smoothie Bowl with Pumpkin Seeds and Granola.

The pumpkin seed kernels give the smoothie bowl a nutrition boost. Pumpkin seeds are a good source of protein, vitamin K, iron and copper, and a very good source of magnesium, phosphorus and manganese. They are also rich in immune-boosting zinc. The seeds are a great topper for smoothie bowls, because they add color and crunch. What’s not to love?!

Gerb’s gluten-free Original Honey & Seed Granola is one of my favorite products. Granola tends to get a bad rap – and usually for a good reason. Most granolas on the market today are packed with sugar and calories. The Gerbs granola, on the other hand, has a clean ingredient list of real food. And it’s the perfect texture – no hard-to-chew clumps! At only 125 calories per serving and containing only natural sources of sugar, this product is a pantry staple.

This recipe is a mixed berry smoothie bowl made with granola and pumpkin seeds

Let us know if you blend this up! Share it on social media and use the hashtag #GerbsNutritionMoms. And if you like this recipe, remember there’s more where that came from! Be sure to sign up to receive notification when a new blog is posted. And, don’t forget to follow Gerbs on Facebook, Twitter and Pinterest. Lastly, if you have a nutrition question or blog topic idea for us, please send us an email: NutritionMoms@MyGerbs.com.

Print Recipe
 Mixed Berry Smoothie Bowl
Course Breakfast
Prep Time 7 minutes
Cook Time 3 minutes
Servings
person
Ingredients
  • 1 1/2 cups frozen mixed berries
  • 1/4 cup pomegranate juice
  • 1/4 cup plain coconut yogurt (or yogurt of your choice)
  • 1/4 cup frozen spinach
  • 1/4 cup fresh blueberries
  • 1/2 medium banana
  • 2 tbspn Gerbs Original Honey & Seed Granola
  • 2 tbspn Gerbs Raw Pumpkin Seed Kernals
Course Breakfast
Prep Time 7 minutes
Cook Time 3 minutes
Servings
person
Ingredients
  • 1 1/2 cups frozen mixed berries
  • 1/4 cup pomegranate juice
  • 1/4 cup plain coconut yogurt (or yogurt of your choice)
  • 1/4 cup frozen spinach
  • 1/4 cup fresh blueberries
  • 1/2 medium banana
  • 2 tbspn Gerbs Original Honey & Seed Granola
  • 2 tbspn Gerbs Raw Pumpkin Seed Kernals
Instructions
  1. Blend the frozen berries, pomegranate juice, yogurt, and spinach until smooth. Transfer to a bowl and top with the blueberries, sliced banana, pumpkin seeds, and granola. Dig in!
Recipe Notes

SHOP: Gerbs Original Honey & Seed Granola

SHOP: Gerbs Raw Pumpkin Seed Kernels

Share this Recipe