Pumpkin Seeds – High In Zinc And Grown By Aussie Farmers

Pumpkin Seeds – High In Zinc And Grown By Aussie Farmers

Bev Dunne

Where possible, we try to stock Australian grown products. This isn’t always as easy as you might imagine. One example is pumpkin seeds also known as pepitas. Almost all pepitas sold in Australia are from China. We are lucky enough however to have access to one supplier of Australian pumpkin seeds.

Unlike the common pumpkin seeds which grow with a hard fibrous casing, they are a special dark green pumpkin seed which grows without the hard casing. They are much easier to eat and in fact quite crunchy. They are also activated releasing more natural enzymes. This seed from the humble pumpkin is packed full of nutrients. It is great source of protein, plant-based omega 3 and fibre. It is also high in vitamins and minerals, particularly magnesium and zinc.

Magnesium and zinc are both important minerals which can often be lacking in our diet. Adding pumpkin seeds can be helpful in improving magnesium and zinc levels. I like making up a trail mix of pumpkin seeds, dried cranberries, flaked coconut, Australian sunflower kernels and almonds. They can be sprinkled over salads, your breakfast, soups etc. plus included in your baking – cakes, breads, or biscuits.

With the colder mornings having now arrived, I love a good porridge for breakfast such as the following:


Ingredients: 3 Tbsp Organic Road Rolled Oats, 1 Tbsp Go Vita Organic Chia Seeds, 1 Tbsp Go Vita Aust Pumpkin Seeds, 1 tsp Go Vita Aust Sunflower Seeds, 1 Tbsp Organic Road Shredded Coconut, 1 Tbsp Go Vita Australian Walnuts, 1 Tbsp chopped Go Vita Organic Dried Figs.

Method: Combine rolled oats, coconut and seeds and cover with boiling water in a saucepan. Allow mixture to absorb water and occasionally stir. Once absorbed top up with your favourite milk and cook over low heat for 2 minutes. Pour into bowl and top with chopped walnuts and figs plus your favourite fresh fruit and yoghurt.

Below is my favourite pumpkin seed pesto recipe. Pumpkin seeds are a great substitute for pine nuts and much less expensive.


Ingredients: 1 bunch basil, ½ cup Hemp Foods Australia Organic Hemp Seed Oil, ¾ cup Australian Pumpkin Seeds, ½ lemon, 2 cloves garlic, ½ tsp Natural Road Himalayan Salt, 2 Tbsp Natural Road Savoury Yeast Flakes

Method: Place basil, oil, seeds, garlic, nutritional yeast, lemon juice and salt in food processor. Blitz until a smooth consistency – or leave a little chunky if you prefer.