The benefits of pumpkin seeds

Pumpkin seeds are rich in zinc, iron and other minerals. To enable these to be more easily absorbed by the body, they should be soaked in water before roasting them at low/medium heat.

The reason for soaking them is that seeds, nuts and legumes all contain anti-nutrients; these are phytates and phytic acid, compounds that ‘lock up’ high percentages of phosphorus, calcium, copper, iron, magnesium and zinc. Phytic acid also inhibits digestive enzymes such as amylase, trypsin and pepsin. (Anti-nutrients are thought to have evolved as a defence mechanism against over-consumption of plants and to ensure that animals do not digest the seeds, but distribute them to enable propagation.)

PREPARING PUMPKIN SEEDS

Place pumpkin seeds in warm salt water, preferably not chlorinated. Make sure they are completely submerged, and allow them to soak at room temperature for at least eight hours.

Drain the seeds, rinse in a colander or sieve and place them on a baking sheet to dry out, or blot-dry them.

Preheat the oven, and while waiting, combine the seeds with spices (cayenne, paprika or chilli powder) and avocado oil.

Toss well, spread the seeds out on a baking sheet and roast until lightly browned.

Be careful not to overcook them, or you will reduce their nutritional value.

• Johanita Louw farms vegetables and has had a lifelong interest in holistic nutrition. Email her at farmersweekly@caxton.co.za. Subject line: Holistic health.