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Why Pumpkin Seeds Should A Be Part Of Your Diet

If you’ve ever enjoyed pumpkin seeds in granola, a salad, or in a freshly baked pumpkin seed bread, you’ll know how delicious these seeds are. While they are incredibly tasty and versatile, are you also aware of how good they are for you? If pumpkin seeds do not play a key role in your daily diet, read on to find out why they should be.

Where Do Pumpkin Seeds Come From?

Aside from the obvious fact that they are harvested from pumpkins, pumpkins and thereby their seeds originate from the Americas. They are an indigenous species found across North America, South America, and Central America - where the seeds are also known as pepitas. This name is taken from Mexican Spanish, pepita de calabaza or "little seed of squash".


To obtain the seeds, they are scooped from the flesh of the pumpkins, remaining flesh is gently removed before they are left to dry. Once dried and shelled, the flat, green oval seeds can be eaten raw or roasted. 

What Is The Nutritional Make-Up Of Pumpkin Seeds 

Pumpkin seed benefits come from their unique make-up, according to Healthline:

“One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein.

In addition, a 1-ounce (28-gram) serving contains:

  • Fiber: 1.7 grams
  • Carbs: 5 grams
  • Protein: 7 grams
  • Fat: 13 grams (6 of which are omega-6s)
  • Vitamin K: 18% of the RDI
  • Phosphorus: 33% of the RDI
  • Manganese: 42% of the RDI
  • Magnesium: 37% of the RDI
  • Iron: 23% of the RDI
  • Zinc: 14% of the RDI
  • Copper: 19% of the RDI”

Pumpkin Seed Health Benefits

There are so many great reasons to eat pumpkin seeds. This nutritional powerhouse has been linked to improved health in several areas such as:

  • Heart health
  • Stabilized blood sugar
  • Improved sleep quality
  • Enhanced fertility 
  • Reduced inflammation
  • Better memory function
  • Reduced risk of certain cancers
  • Improved bladder and prostate health 
  • Bone strength 
  • Reduced risk of heart disease 

Impressive right? Just one small seed contains so much valuable nutrition and can have such a positive impact on your health. 

Ways To Incorporate Pumpkin Seeds Into Your Diet

If you’re looking for easy ways to include pumpkin seeds in your diet, Beyond The Equator has the solution. Our 5 Seed Butter range and Pumpkin Seed Flour make it simple and enjoyable to eat your daily intake of pumpkin seeds. Our products aim to harness the superfoods in nature and provide options for those who are intolerant or allergic to traditional nut butter or wheat-based flours.


From breakfast to dinner, dessert snacks, and beyond, Pumpkin Seed Flour and our 5 Seed Butter can be used at every meal and in every recipe. As a bonus our products are created on a production line free of the top 8 allergens and sesame, are vegan, Keto, Whole 30, and Paleo approved. Making them incredibly versatile.  

Spiced Maple Cookies With 5 Seed Butter


  • 1 egg
  • 1/3 cup 5 Seed Butter
  • 3 tbsp melted coconut oil
  • 2 tbsp maple syrup
  • 1 tsp vanilla extract
  • 3 tbsp almond milk
  • 1/3 cup Pumpkin Seed Flour 
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp baking soda
  • 2 tbsp cocoa nibs


  1. Mix 1 whisked egg, 1/3 cup 5 Seed Butter, 3 tbsp melted coconut oil, 2 tbsp maple syrup, 1 tsp vanilla extract, 3 tbsp almond milk.
  2. Then add 1 1/3 cup almond flour OR cassava flour, 2 scoops of Chocolate Collagen(optional), cinnamon, fresh nutmeg, 1/4 tsp baking soda, a sprinkle of sea salt.
  3. Spoon onto parchment paper and sprinkle cocoa nibs.
  4. Bake at 325° for 14 min! 

Pumpkin Seed Crusted Trout

For a delicious dinner why not try this modified recipe from Epicurious that uses our Pumpkin Seed Flour.


  • 1 cup loosely packed fresh cilantro sprigs
  • 2 large eggs
  • 1 1/4 cup Pumpkin Seed Flour 
  • four 3- to 4-ounce trout fillets with skin
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lime juice
  • 1/2 cup dry white wine
  • 3/4 stick cold unsalted butter


  1. Finely chop cilantro. In a shallow dish lightly beat eggs. Have flour ready in a separate shallow dish. With tweezers remove fine bones from fillets and season trout with salt and pepper. Dredge flesh side of 1 fillet in flour, shaking off excess, and dip flesh side in eggs, letting excess drip off. Coat remaining fillets in the same manner.
  2. In a 12-inch nonstick skillet heat oil over moderate heat until hot but not smoking and cook fillets, seed sides down, until golden, about 3 minutes. Turn fillets carefully with a spatula and cook over low heat until just cooked through, about 3 minutes more. Transfer fillets with a spatula to a heated platter and keeps warm while making sauce.
  3. In a small heavy saucepan boil lime juice and wine until reduced by half, about 2 minutes. Cut butter into pieces and add, 1 piece at a time, whisking until incorporated and sauce is smooth (it should not get hot enough to separate). Remove the pan from heat. Add cilantro and season with salt.
  4. Spoon sauce over trout fillets.

Pumpkin Seed Flour Sourdough Focaccia

This recipe from Yummly makes the perfect side or snack.


  • 2 cups pumpkin seed flour 
  • 1 1/2 cups arrowroot flour
  • 0.75 ounces rapid rise yeast (active)
  • 1 teaspoon salt (divided)
  • 1/4 cup salted butter
  • 3 garlic cloves (minced)
  • 1/2 teaspoon dried basil


  1. Place the pumpkin seed flour, arrowroot flour, rapid-rise yeast, and 1/2 teaspoon salt in a bowl. Stir to combine.
  2. Add the whole milk yogurt and use a rubber spatula to incorporate all the ingredients.
  3. Cover with a towel and place in a warm place for at least 45 minutes. 
  4. So technically rapid-rise yeast should rise in 45 minutes. Allowing your dough to rise anywhere from 1 – 4 hours should be perfect. I allowed mine to rise for about 3 hours.
  5. After it has risen, preheat the oven to 350F.
  6. Line a baking sheet with parchment paper and transfer the dough on top.
  7. Use a rubber spatula to spread it out into a long oval or rectangle.
  8. Dampen your hands and press your fingers into the top of the dough to create divots.
  9. Melt your butter in a small bowl in the microwave, and stir in the minced garlic, dried basil, and the remaining 1/2 teaspoon salt.
  10. Drizzle the butter on top of the focaccia dough.
  11. Lightly spray the edges of the dough with avocado oil or extra virgin olive oil and bake for 25 minutes.
  12. Once it’s done baking, cut into squares, wedges, or rectangles. 

Experience the great taste and health benefits of pumpkin seeds - try our pumpkin seed-rich products today!

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