Registered nutritionist Lily Keeling has suggested swapping pine nuts for pumpkin seeds in homemade pesto, saying the seeds provide a nutty, mildly sweet flavour at around a quarter of the cost while adding extra health benefits.
Pesto pasta is a quick and convenient meal, but many people reach for shop-bought jars rather than making it fresh. Keeling, who is also senior recipe development manager at recipe box service Green Chef, said making pesto at home is easier and tastier than most people realise, and that the price of pine nuts often puts people off.
Cheaper and more nutritious
Pumpkin seeds cost as little as 84p to £1.20 per 100g at major UK supermarkets, compared with £4 to £5 for pine nuts. Keeling said the seeds are packed with antioxidants such as flavonoids and phenolic acids, which help the body fight off harmful free radicals. They also contain zinc, iron and magnesium, which play a vital role in immunity, energy levels and muscle function.
Keeling shared her quick and simple pumpkin pesto recipe, which uses 100g pumpkin seeds, 100ml olive oil, a large bunch of basil, 50g grated Parmesan, two crushed garlic cloves, the juice of one lemon, and salt and pepper to taste. She advised finely chopping the seeds and basil, then blending all the ingredients in a food processor or hand blender until creamy and smooth, seasoning to taste and serving with pasta or as a dip for bread.
Health benefits of pumpkin seeds
Pumpkin seeds are high in zinc, which is vital for brain function, immune health and fertility. Their magnesium content supports muscles and bones and helps reduce tiredness and fatigue. They are also surprisingly high in protein, with 7g per typical serving of two tablespoons. For a 70kg adult needing about 52.5g of protein per day, that accounts for 13 per cent of daily needs.
The seeds contain unsaturated healthy fats, which help lower cholesterol and boost heart health. They contain 49g of total fats per 100g, meaning they are made up of almost half fat, both saturated and unsaturated, which helps explain why they work so well as a substitute for pine nuts. Their husks provide fibre, which more than 90 per cent of Brits do not consume enough of every day. They are, however, calorie-rich, so should be consumed in moderation.
A 2020 study noted that pumpkin seeds are rich in functional components such as vitamin E, carotenoids, phenolic compounds, unsaturated fatty acids, flavonoids and proteins, and are good sources of magnesium, potassium, phosphorus, zinc, manganese, iron, calcium, sodium and copper. The study said these bioactive compounds and minerals may promote well-being and reduce the risk of disorders such as tumors, microbial infections, hyperglycemia and diabetes, oxidative stress-associated complications, prostate disorders and urinary bladder complications.
