Carving pumpkins is a great family activity to do on or before Halloween. What happens to all of those nutritious seeds that you scoop out with the pumpkin guts? If you are like most people, you probably throw them away. We urge you not to throw out pumpkin seeds because they contain valuable nutrients. Plus, they make for the perfect fall snack! 

There are a few reasons why most people throw out pumpkin seeds when they carve pumpkins. First and foremost, it can be very time consuming to separate them from the pumpkin’s gooey insides. After you do that, you have to rinse them and then pat them dry before you can roast them. The second reason is that most people would rather consume a bag of chips than take the time to roast their own pumpkin seeds.

Regarding pumpkin seeds, you have a few things you can do with them after carving pumpkins. Repurpose these seeds to help reduce food waste! Continue reading to learn how to save and use pumpkin seeds. 

Compost Your Seeds

If you do not want to use the pumpkin seeds at all after carving your Jack, please don’t throw them in the trash. Pumpkin seeds, and the pumpkin guts, make for great compost additions. You can add them to green material, such as lawn cuttings or other food scraps, and mix them with dry leaves or hay. The green matter helps provide nitrogen and leaves offer carbon. Don’t soak the seeds prior to composting them, though, or else they can germinate and you may end up with a rogue pumpkin plant as a result. 

Preserve The Seeds To Plant Them

You can save your pumpkin seeds to grow another pumpkin by next Halloween, just as long as you dry them for long-term storage. Soak them in warm tap water to remove any pulp and then stain them through a colander. At this point, put the seeds on a dish towel and let them dry for about a day or so. Wrap them in paper towels and place them in a sealable plastic bag or airtight jar. Store them in a well-ventilated place (such as a refrigerator) and plant them in late April or May to harvest the pumpkins by September. 

Transform The Seeds Into Butter

Pumpkin spice lattes take center stage during fall, but autumn is about all things squash. Spreading homemade pumpkin seed butter on warm toast is a special autumnal treat. Begin by washing your seeds after a successful carving session. Dry them and then add them to a food processor. Blend until they are smooth and creamy, adding a touch of oil and sea salt to help ease the blending process. It will take some time, but it is worth it. You can also add a drizzle of honey and cinnamon for more flavor. 

Roast The Pumpkin Seeds

This is potentially the best way to utilize and enjoy pumpkin seeds. All you have to do is wash and dry the seeds and place them in a large mixing bowl once you pat them dry with some paper towels. Season them with a little olive oil, sea salt, and black pepper and mix to combine. Scatter the pumpkin seeds across a parchment paper-lined baking sheet and bake at 350 degrees Fahrenheit for about 30 minutes. You can experiment with different seasonings or flavor combinations, such as cinnamon sugar pumpkin seeds, coconut aminos with white pepper and garlic powder, or create a sweet and spicy mix. Chili powder, sea salt, and fresh lime juice make for an incredible batch of roasted pumpkin seeds! To start you off right, use the following recipe. 

The Perfect Roasted Pumpkin Seeds

Pumpkin seeds are some of the most nutrient dense seeds, so don’t get rid of them after pumpkin carving. Turn them into a healthy snack.

Click here to make the recipe.

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Sometimes, folks, we have to make salads a little heartier and less cleanse-approved. That’s exactly what we’ve done for this roasted chickpea fall salad. Besides the stunning and vibrant colors, this salad offers a variety of textures from the kale, pumpkin seeds, pomegranates, and roasted chickpeas. Top it with creamy avocado and chewy dried cranberries and this salad is next level. It is perfect as a vegan entree or festive fall side dish. It is fully of autumnal flavors that everyone will want more of after the first bite.

The great thing about a hearty salad like this is that they hold up for several hours, making it a great potluck salad. Kale is very sturdy, but make sure to chop it finely to help break down the fibrous texture. Additionally, remove the thick kale stems, or you’ll end up with bitter bites in every forkful of salad. If you prefer arugula or cabbage, then you can use those greens instead. With your base prepped, you can build your salad with the other featured ingredients. You’ll have to roast the chickpeas first, but if you are short on time, you can cook them in the pan. Just make sure to season them liberally, because that way they end up tasting like croutons, only more delicious.

There are a lot of savory flavors in this fall salad, but the pomegranates and dried cranberries offer freshness and tartness. Pomegranates also offer lots of antioxidants, which work to fight free radicals in the body. The subtle tartness of the pomegranate arils go great with the apple cider vinaigrette, which brings a little life and vibrance to the creamy avocado cubes. You also have the freedom add walnuts if you want, but the pumpkin seeds offer healthy fats, texture, and protein.

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Are you ready to dance? A better question is: Are your taste buds ready for a flavor party? This raw vegan kale pesto with pumpkin seeds is a blissful bowl of green goodness! This delightful twist on a classic pesto is not only a beautiful sight to behold, but also a powerhouse of flavor and nutrients that goes great on zoodles or as a dip for raw veggie sticks. You may find that you prefer this pesto to an unhealthy, processed jarred pesto sauce! And that jarred sauce belongs in one place: the garbage!

Kale is a super green that offers an earthy, robust flavor and an assortment of nutrients, including vitamins A, C, & K, an abundance of fiber, magnesium, iron, and calcium. It harmonizes with the creamy nuttiness of raw pumpkin seeds, or pepitas. Pumpkin seeds contain heart-healthy fats, protein, and good amount of magnesium. Those little green seeds add great texture to this pesto, in addition to helping you feel full and happy.

One of the traditional ingredients in pesto is parmesan cheese, which you cannot enjoy on a raw vegan diet. That’s why you use nutritional yeast to help achieve that signature cheesy flavor from classic pesto recipes. Nutritional yeast, in addition to offering a cheesy flavor, is packed with necessary vitamins and minerals, including vitamin B12, which can be difficult to get on a vegan or raw vegan diet.

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Summer wouldn’t be complete without including stone fruit in your recipes. Although this salad calls for peaches, you can substitute them with nectarines, plums, or apricots if you have them on hand. The goal is to make your life easy, but we also want to add a little pizzazz to your regularly old salad. Kale is a great sturdy green that has just the right amount of bitterness for the sweeter peaces and juicy, tart blueberries. That said, this salad does a great job at making kale not taste like kale.

This could potentially be one of your new favorite salads during summer. The season is not over, so you still have time to get your hands on some fresh, seasonal peaches. The salad is very simple and tossed in an easy lemon vinaigrette that pairs beautifully with the kale, blueberries, peaches, and pumpkin seeds. You can enhance your content of protein and healthy fats if you want to add raw pecans (pictured). They are not required, but add an additional textural and slightly salty and nutty component. Again, make it easy on yourself, though. No need to overcomplicate your life!

When it comes to making a kale salad, one tip that we always suggest is to massage the kale. This extra step helps to soften the leaves and make them easier to eat. Alternatively, you can chop the kale finely instead of adding large leaves to your salad. If you have never massaged your kale before, there has never been a better time to start. Lastly, remove those fibrous, thick stems from the kale leaves, as they have a bitter, unpleasant taste.

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Will you transform into a superhero if you eat superfoods? That’s not for us to say, but eating foods with a high concentration of nutrients will benefit your overall health. Take these superfood energy balls, for instance. Although their color is due to spirulina, the spirulina isn’t the only nutrient-dense ingredient in this recipe. These energy balls contain almonds, pumpkin seeds, dates, desiccated coconut, and almond butter, all of which offer a combination of healthy fats, protein, fiber, minerals, vitamins, and antioxidants.

Spirulina is a type of algae that grows in fresh or salt water, but we don’t expect you to scavenge the coral reef for it. It is readily available in tablet or powder form and provides many antioxidant compounds that may help protect from various diseases. One review found that spirulina was able to significantly improve markers of total cholesterol and triglycerides in people with metabolic syndrome. Another review of five studies found that taking between one to eight grams of spirulina per day helped reduce systolic and diastolic blood pressure in people with high blood pressure.

Don’t worry about these energy balls tasting like a freshly caught fish, though. The sweetness from the dates and nuttiness from the almond and pumpkin seeds. The pumpkin seeds also contribute to the signature greenish-blue color of these energy balls. They provide lots of zinc, fiber, unsaturated fats, and protein. You’ll be fueled up with just one or two of these balls of energy!

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Testosterone is an androgen, a male sex hormone, that stimulates the development of secondary sexual characteristics as boys grow into men. The growth of body hair and the deepening of voices is all because of testosterone. Not to mention, it helps boys put on muscle as they go through adolescence. Testosterone is mainly made in the testicles and is essential for sperm production. 

Testosterone doesn’t only occur in men, though. Women have testosterone, just not as much as men do. Women produce testosterone in smaller amounts in the adrenal glands and ovaries. It affects sex drive, resilience, and ability to build muscle. Most women do not concern themselves with testosterone and tend to focus on estrogen. That said, it is a hormone that you can boost by eating certain foods. 

Men and women benefit from testosterone in myriad ways, but it primarily helps build healthy bones and muscles. It also affects muscle strength and the distribution of fat. Testosterone may even aid cognitive function, support mood, and enhance energy levels. 

Why Should Women Have Testosterone? 

Testosterone, in healthy ranges, can help the body repair and heal connective tissue, including bones, ligaments, tendons, skin, and nails. Healthy testosterone levels can help reduce the risk of osteoporosis as women age, while also influencing joint recovery. There are moments in life when women produce less testosterone, for example, before and during menopause. 

Adrenal gland function can also influence testosterone production. A stressed out or worn out person may not be able to produce enough testosterone. Cortisol that rushes through the body takes a toll on the adrenal glands. Being in a constant fight-or-flight state can deplete repair hormones like testosterone. For this reason, the healthier and more resilient the adrenal glands are, the easier it is for them to produce testosterone. 

Symptoms Of Low Testosterone In Women

Women who have low testosterone levels or testosterone deficiency may experience: 

• Fatigue (including a drop in energy levels despite adequate sleep)
• Mood changes (such as irritability and depression, in some cases)
• Weight gain (because low testosterone can lead to increased body fat, even to the point of obesity)
• Cognitive changes (some women may struggle to concentrate and experience memory difficulties)
• Decreased muscle mass (maintaining muscle is difficult with low testosterone levels)
• Reduced libido (a very common symptom in women with low testosterone)

If you are a woman and find that you can relate to the above symptoms, you may want to test your T levels. Women with T levels below 15 nanograms per deciliter have low T count. If you want to avoid supplements, the following nutrients from foods can help boost testosterone levels. 

Magnesium

Researchers note that magnesium may impact testosterone production by reducing oxidative stress. Studies suggest that magnesium works to increase testosterone levels. You can enhance testosterone production even more by increasing magnesium intake in combination with regular exercise.

Omega 3 Fatty Acids

Whether you are trying to boost testosterone levels or not, omega 3 fatty acids can benefit your health. Primarily found in fish and some plant-based sources, omega-3s can influence inflammation levels in the body. In some instances, supplementing with omega-3s for 12 weeks increased T levels. This was not the case for women supplementing with omega-3s.

Vitamin D

There are vitamin D receptors in the ovaries and adrenal glands, where testosterone is made in women. As vitamin D binds to these receptors, it can stimulate the ovaries and adrenal glands to produce testosterone. Additionally, getting enough vitamin D can help improve sleep quality. Poor sleep can actually reduce testosterone, so make sure to get vitamin D to support the body in these ways.

Antioxidants

According to research, antioxidants work to combat oxidative stress and protect cellular damage from free radicals. Oxidative stress can damage cells that influence testosterone production, such as those in the adrenal glands and ovaries. Antioxidants work to protect organs from damage and support their ability to produce testosterone. 

Testosterone-Boosting Foods

Focusing on whole foods and eliminating processed junk from your diet can make a world of difference to your overall health. Researchers confirm that a diet high in bread, pastries, dairy products, and desserts, in combination with a low intake of fruits, vegetables, lean protein, nuts, seeds, and whole grains, can inhibit healthy testosterone production. Here are some testosterone-boosting foods to aid your efforts. 

Pumpkin Seeds

Naturally rich in zinc, pumpkin seeds provide a vital nutrient necessary for testosterone production. They also contain phytosterols, which are plant compounds that act similarly to cholesterol. Phytosterols also work to support testosterone levels by influencing pathways involved in steroid hormone production. 

Leafy Greens

There are many reasons to get your daily dose of leafy greens. They are naturally rich in trace minerals and other compounds that promote overall health. Kale and spinach are great sources of magnesium, which as we explained earlier, is involved with testosterone production.

Pomegranate

Pomegranate arils (which people commonly refer to as seeds), are rich in antioxidants and polyphenols. Several studies indicate that pomegranate juice may help increase testosterone in both men and women. 

Onion

Naturally rich in flavonoids, onions may help increase testosterone production. Researchers note that the quercetin in onions has the potential to boost testosterone levels. The other nutrients in onions may help manage factors that lead to low T count, such as obesity and insulin resistance. 

Broccoli

Broccoli, a cruciferous vegetable, is another great green to add to your diet. It can help prevent the body from making bad estrogens. Indoles are the compounds that convert into diindolylmethane (DIM) during digestion. DIM may convert estrogen into less potent forms, reducing estrogen’s overall effects in the body.

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If you are familiar with our recipe section, you know that we love energy bites. These simple raw vegan treats are great for cleansers because they provide healthy fats, protein, fiber, and essential vitamins and minerals. Enjoy one or two of these as an afternoon snack and you won’t even think about grabbing a coffee or energy drinks. Even though these bites contain dates, the slow release of sugar into your system helps you avoid energy spikes or crashes.

Don’t mind the green color; that’s just the color of pumpkin seeds. These are spirulina- and wheatgrass-free! If you are daring and want a little taste of the ocean or greens, go ahead and add those ingredients. We cannot promise that they will taste great, though. We can promise that snacking on these energy bites will provide you with magnesium, zinc, phosphorus, and potassium, all of which are in pumpkin seeds. Pumpkin seeds are also rich in antioxidants, such as flavonoids and phenolic acids. These antioxidant compounds were associated with an ability to help reduce the risk of breast cancer in postmenopausal women, according to one study.

Once you blend the pumpkin seeds and dates, form the mixture into bite-size balls with your hands. Place them on a plate or baking tray lined with parchment paper and place them in the freezer. After about 30 minutes, remove them from the freezer and then roll the energy bites in pulsed pumpkin seeds. That is an optional step and you’ll notice that they look like that in the recipe photo.

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Sometimes, you come across a salad recipe that is both incredibly flavorful and simple to make. Such is the case for this curried carrot salad, which features shredded crunchy carrots and a slightly bitter tahini curry dressing. To balance out the spice and bitterness, we added nutty raw pumpkin seeds and sweet raisins. Should you be a true raisin hater, you can omit the raisins and consider adding sliced grapes. Forego the grapes and raisins altogether if you enjoy a pronounced curry flavor!

The great thing about this salad is that it is a true salad for one. This salad will yield enough for you, and you alone. Make it as a filling lunch or as a side dish for your main course. Even if you dress the entire salad and don’t finish it, carrots are sturdy enough that the salad will still be good to enjoy the following day. It is crunchy, cool, creamy, a little spicy, and incredibly fragrant. The curry brings a unique element to the dressing that you don’t typically find in most dressings or sauces. There’s a warmth to the spice mixture, and yet it is also zesty.

Just so that we’re clear, there is a possibility that you might hate it or love it. The main takeaway is that you were brave enough to try it! Don’t ever stop trying new and exciting or exotic foods because you never know what your palate will enjoy. There are many familiar ingredients in this salad, so you get to mix the old with the new, especially if you aren’t familiar with curry spice. The ginger and lemon juice bring a slightly spice flare as well, but that sweet maple syrup balances everything out. We hope you love experimenting with these new flavors!

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We’re going to let you in on a little secret to make sure that your zucchini ribbons are easy to eat. The trick is that you have to soak them in the lemon juice, olive oil, and herbs for about 30-60 minutes. Not only does this impart a ton of flavor into the ribbons, but it also tenderizes them for an easier eating experience. You don’t have to worry about crunching on raw zucchini!

Honestly, this is one of those salads that exceeds your expectations. The ingredients pair beautifully together and the fresh herbs give off enticing aromas as well. You get excited before you even bring the zucchini ribbons to your mouth! On the subject of zucchini ribbons, you can prepare them several ways. An easy way is to use a flat vegetable peeler to achieve thin, flat ribbons. If you want to expedite the process, use a mandoline slicer, but make sure that you have on a very thin blade attachment.

Marinating the zucchini is essential because the acids in the marinade will allow the zucchini to lose some water. You can easily discard the water before serving. The fresh lemon juice will slightly “cook” the zucchini ribbons, softening them a bit, but not to the point where they lose their tender crisp. If you can’t get your hands on raw peanuts, feel free to use raw cashews, raw pine nuts, or raw sunflower or pumpkin seeds. We hope you enjoy this refreshing, unique salad!

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Not only is this vegan pesto oil-free, but it is also nut-free and dairy-free. Don’t worry, though, because you get that signature cheesy flavor from nutritional yeast. That’s your parmesan cheese replacement and you will be hard-pressed to tell the difference between that and the real deal. In fact, every vegan needs nutritional yeast in their cupboards at all times.

It seems strange that a pesto could be made without oil, but you simply substitute with water. If you are watching your caloric intake, substituting with water lowers the amount of calories in pesto. Additionally, the fact that this pesto doesn’t have nuts means that it doesn’t have as many calories as a walnut or cashew pesto, for example. It does, however, contain pumpkin seeds, so this pesto does contain some calories, but not to a point of worry.

To make the blending process easier, we recommend that you blend this pesto in a food processor, as opposed to a blender. If you have a high-speed blender and feel confident in its ability to blend, then you can absolutely use that. Food processors don’t require a lot of liquid and tend to blend very easily. Once you make this pesto, make sure to store it in an airtight container in the fridge and consume it within five days. Use it as a dip or sauce your raw zucchini noodles with it. You can always freeze leftovers if you feel that you cannot finish it before it expires.

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