Pumpkin Seeds
Pumpkin seeds, or pepitas, are the hidden heart of the pumpkin — small, green, and deceptively powerful. Sheltered inside the dense flesh of the fruit, they hold its essence in concentrated form: earthy, nutty, and alive with quiet strength. Where the pumpkin represents abundance, its seeds embody potential — a reminder that vitality often hides within simplicity.
Raw pumpkin seeds carry a clean, green flavor with a subtle bitterness that speaks of minerals and soil. Lightly toasted, they deepen into warmth and nuttiness, grounding a dish with quiet confidence. They are the flavor of endurance — steady, energizing, and wise.
VOLUME
Moderate
FLAVOR PAIRINGS
Apple, avocado, banana, basil, beetroot, broccoli, cacao, carrot, cashew, cauliflower, chili, cinnamon, coconut, coconut aminos, coriander, cumin, curry powder, dates, fig, garlic, garam masala, ginger, kale, lemon, lime, maple syrup, miso, mushroom, nutritional yeast, oat, olive oil, onion, orange, paprika, paprika powder, parsley, pecan, quinoa, raisin, rosemary, sage, sesame seed, smoked paprika, spinach, sunflower seed, sweet potato, tamari, tahini, tarragon, tomato, turmeric, walnut, zucchini, and Bragg’s liquid aminos.
SELECTING
Choose pumpkin seeds that are firm, plump, and evenly colored. Raw seeds should appear matte green. When purchasing in bulk, ensure rapid turnover from the supplier, as pumpkin seeds oxidize easily once exposed to air. Avoid seeds that smell rancid or oily. Raw and unsalted seeds are ideal, free from added oils or additives.
If possible, seek seeds labeled “pepitas,” which are hulled and ready to eat.
HOW TO USE
Pumpkin seeds adapt effortlessly across both sweet and savory worlds. Sprinkle them over salads, soups, or smoothie bowls for crunch and mineral richness, or blend into pestos, dips, nut milk or sauces as a creamy, nut-free base. Lightly toasting them enhances aroma and depth but reduces some of the heat-sensitive nutrients, so balance both approaches according to purpose.
Soaking seeds for four to six hours softens them, improves digestibility, and activates their enzymes — an essential step in raw food preparation. Always discard the soaking water and rinse the seeds after soaking. They can be blended with water to create pumpkin seed milk, combined with herbs and lime for a raw Mexican-style salsa verde, or pulsed into bliss balls with dates and cacao for a grounding snack. At alchemy we use pumpkin seeds as a base in our spinach mushroom quiche and also in our green pizza crust.
STORING
Keep pumpkin seeds in an airtight glass jar in the refrigerator or freezer to preserve freshness and prevent rancidity. Their natural oils are highly perishable. Stored properly, they remain vibrant for up to three months in the fridge or six months frozen.
SUBSTITUTIONS
Sunflower seeds make an excellent substitute in pestos or baked goods when a lighter flavor is preferred. For a similar color, use pistachios. For a richer tone, use cashews or almonds. Hemp seeds can replicate the creamy texture in dressings and sauces while adding a more delicate, grassy aroma.
HEALTH BENEFITS
Pumpkin seeds are one of the richest plant sources of zinc and magnesium — minerals crucial for immune health, mood balance, and cellular repair. They also provide high-quality plant protein, healthy fats, and antioxidants like vitamin E and carotenoids that protect against inflammation and oxidative stress.
The combination of magnesium, tryptophan, and omega-3s supports restful sleep, muscle recovery, and nervous system calm. Traditionally, pumpkin seeds have also been valued for their antiparasitic properties and support for prostate and urinary tract health.
Energetically, they ground and stabilize. Their mineral density replenishes what constant output depletes — strength, steadiness, and focus.
CONCERNS
Like all seeds and nuts, pumpkin seeds are calorie-dense. Overconsumption can overwhelm digestion, particularly when eaten unsoaked. Always store in cool conditions to prevent rancidity; oxidized fats can burden the liver.
HISTORY
Pumpkin seeds trace back over 7,000 years to Central America, where they were treasured by the Aztecs, Mayans, and other Mesoamerican cultures. Known as “pepitas de calabaza,” they were eaten raw, roasted, or ground into sauces like mole, symbolizing fertility, sustenance, and the cyclical nature of life.
In traditional medicine across the Americas and Asia, pumpkin seeds were used to expel intestinal parasites and strengthen reproductive vitality. Today, they remain a universal symbol of nourishment hidden within simplicity — proof that small things, when whole, contain immense power.
