If you’ve been following our blog, you’ll have heard us talk about our Sunflower Seed Flour and Watermelon Seed Flour and their many benefits. Hopefully, you would have also seen our most recent blog about the health benefits of pumpkin seeds and ways to incorporate them into your diet. From pesto to muesli, muffins, and more - pumpkin seeds are incredibly versatile - particularly as a nut replacement.
One of the easiest and most delicious ways to use them, however, is via our Pumpkin Seed Flour.
What exactly is pumpkin seed flour though and how do you use it? Is it as versatile as other flours? Let’s find out.
What Is Pumpkin Seed Flour
Pumpkin seed flour is derived from finely grinding raw, hulled pumpkin seeds. This flour is light and fluffy with a slightly earthy flavor that pairs well with both savoury and sweet dishes.
Why Choose Pumpkin Seed Flour?
There are so many reasons to make the switch to pumpkin seed flour or simply keep it as an option in your pantry. It is nutritionally dense containing a host of vitamins, minerals and other health essentials such as:
- Zinc for improved cognitive function, immunity, skin health, and vision.
- Magnesium for improved mood and better sleep.
- Manganese to support collagen growth for optimal skin and bone health.
- Iron and copper for enhanced energy.
- Omega 3 fatty acids for a healthy heart.
- B group vitamins for optimal cell health.
It is also high in protein and fiber, gluten-free and nut-free, making it the optimal substitute for wheat and nut flours. This means that for those with tree-nut or gluten allergies, it is perfectly safe for consumption. Additionally, being low in carbohydrates and high in protein, it is both Keto and Paleo friendly.
Uses For Pumpkin Seed Flour
There are so many uses for pumpkin seed flour, it can be substituted 1-to-1 for wheat or nut flours successfully in just about every recipe. Consider using it for pizza bases, cakes, cookies, lactation cookies, crumbing meats, waffles, pancakes, and more.
You can also mix with your porridge, sprinkle it on your cereal, or add to your smoothies for added nutritional value and delicious nutty flavor.
Baking With Pumpkin Seed Flour
Baking with pumpkin seed flour is just as easy as baking with other types of flour. The results may be a little denser than goods baked with wheat flour, but they are also higher in fiber and protein.
Not convinced? Check out these delicious treats all made using pumpkin seed flour.
Chocolate Pumpkin Seed Flour Cake
This recipe from Yummly is a real crowd-pleaser. It is gluten, nut, and dairy-free.
2 cups pumpkin seed flour
3/4 cup cocoa powder
1/4 cup arrowroot powder
1 1/4 teaspoons baking soda
1/4 teaspoon sea salt
2/3 cup honey (or maple syrup)
1/3 cup grapeseed oil
1 1/4 cups coconut milk
2 teaspoons vanilla
- Preheat the oven to 350 degrees. Oil a 9-inch round cake pan.
- In a large mixing bowl whisk together the pumpkin seed flour, cocoa powder, arrowroot powder, baking soda, and sea salt.
- In a separate bowl, whisk together the eggs, honey, oil, coconut milk, and vanilla. Pour the wet ingredients into the dry and whisk together well.
- Pour batter into the prepared pan. Place the pan on the center rack in the oven and bake for approximately 40 minutes.
- Cool for about 10 minutes in the pan, then run a knife around the edge of the pan and flip cake onto a wire rack to cool.
- Serve warm or at room temperature. It is delicious served with fresh berries and coconut whipped cream.
Keto Pumpkin Bread
Dreaming of a nut-free, keto friendly baked pumpkin treat? This recipe from Green and Keto has you covered.
1/2 cup butter, softened
2/3 cup erythritol sweetener
4 eggs large
3/4 cup pumpkin puree
1 tsp vanilla extract
1 1/2 cup pumpkin seed flour
1/2 cup coconut flour
4 tsp baking powder
1 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ginger
1/8 tsp cloves
1/2 tsp salt
- Preheat the oven to 350°F. Grease a 9"x5" loaf pan, and line with parchment paper.
- In a large mixing bowl, cream the butter and sweetener together until light and fluffy.
- Add the eggs, one at a time, and mix well to combine.
- Add the pumpkin puree and vanilla, and mix well to combine.
- In a separate bowl, stir together the almond flour, coconut flour, baking powder, cinnamon, nutmeg, ginger, cloves, and salt. Break up any lumps of almond flour or coconut flour.
- Add the dry ingredients to the wet ingredients, and stir to combine. (Optionally, add up to 1/2 cup of mix-ins, like chopped nuts or chocolate chips.) The batter will be somewhat thick.
- Spoon the batter into the prepared loaf pan. Bake for 45 - 55 minutes, or until a toothpick inserted into the center of the loaf comes out clean.
- If the bread is browning too quickly, you can cover the pan with a piece of aluminum foil.
Low-Carb, Gluten Free Pancakes
Wanting added nutrition in your breakfast favorite? Try these modified keto pancakes from Delish.
1/2 c. pumpkin seed flour
4 oz. cream cheese, softened
4 large eggs
1 tsp. lemon zest
Butter, for frying and serving
- In a medium bowl, whisk together almond flour, cream cheese, eggs, and lemon zest until smooth.
- In a nonstick skillet over medium-low heat, melt 1 tablespoon butter. Pour in about 3 tablespoons of batter and cook until golden, 2 minutes.
- Flip and cook 2 minutes more.
- Transfer to a plate and repeat with remaining batter.
- Serve topped with butter.
Pumpkin Seeds - Made Better
If you love pumpkin seeds, you’ll love pumpkin seed flour. Whether you’re keto, paleo, celiac, vegan, have nut allergies or just want better nutrition from your food, Beyond The Equator pumpkin seed flour is the solution. Our range of versatile and allergen friendly products means you need never compromise on your health or the food you love. Try our Pumpkin Seed Flour today and experience the Beyond The Equator difference.