Ingredient: Pumpkin Seeds

Small white bowl full of pumpkin seeds, which are overflowing onto wooden boards.

Pumpkins and squash were first grown in Mexico at least 8,000 years ago, and brought to Europe in the 1500s. By a stroke of luck, in Styria, Austria they discovered a hull-less mutation, and this has developed into the pumpkin seeds we know today.

The Styrian pumpkin is still grown primarily for its seeds, which are pressed into pumpkin seed oil. This rich, dark green oil has enjoyed protected status since 1996 and is quite renowned in in Austria, used for dipping, dressings, and even drizzling over vanilla ice cream.

A handful of pumpkin seeds provide magnesium, which helps your body turn food into energy, as well as zinc, iron, fibre and plant protein. They’re oily seeds, so keep yours in a cool cupboard or fridge or they’ll go stale.

You can toast pumpkin seeds in a dry pan until they puff and pop, then sprinkle them over tomato or squash soup, stir them into your granola or flapjacks, or blend them into a pesto in place of pine nuts.