Pumpkin Seed – Chia Pudding
Ingredients
•2 C. Coconut Milk
•½ C. Chia Seed
•1 Tbls. Shredded Coconut
•1 Tbls. Pumpkin Seeds
•¼ tsp. Vanilla
•Dash of Cinnamon
Drizzle of Maple syrup
Instructions
1. In a mixing bowl, whisk together all ingredients (except maple syrup)
2. Pour into a Mason Jar
3. Cover and refrigerate for 4 hours or overnight
4. Garnish with shredded coconut and pumpkin seeds and a drizzle of Maple Syrup
Health benefits of pumpkin seeds
Crunchy, delicious pumpkin seeds are high in calories; about 559 calories per 100 g. In addition, they are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.
Their high calorific value mainly comes from protein and fats. Nonetheless, the kernels are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL cholesterol and increases good HDL cholesterol in the blood.
Pumpkin seeds carry good-quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance of protein.
Pumpkin seeds are a very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-gamma per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant.
Pumpkin kernels are also an excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates.
Furthermore, its seeds contain good amounts of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Just as in pine nuts, pumpkin seeds too are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake).
Source: www.NutritionandYou.com
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