Pumpkin-Seed and Cream Cheese Spread
On average, pumpkin seeds provide up to 30% of your daily protein requirement. They also contain a variety of valuable fatty acids that are good for the heart and blood vessels.
Pumpkin seeds and pumpkin seed oil can lower elevated cholesterol levels and relieve bladder diseases. Rule of thumb for oil to remember is the darker and thicker the oil, the healthier!
(Percentage of daily recommendation)
| Calorie | 430 cal. | (20 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.1 g | (4 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 24.6 μg | (41 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 3 mg | (3 %) | ||
| Potassium | 179 mg | (4 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 20.8 g | |||
| Uric acid | 4 mg | |||
| Cholesterol | 82 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 oz Pumpkin seed
- 1 garlic clove
- ½ bunch Chives
- 7 ozs cream cheese
- 1 Tbsp Pumpkin seed oil (preferably from Austria)
- salt
- peppers
Preparation steps
Toast the pumpkin seeds in a dry skillet, stirring frequently, until fragrant and beginning to pop. Remove from heat and let cool.
Set aside about 1/4 of the pumpkin seeds for garnish. Chop the remaining seeds. Peel the garlic and finely chop. Rinse the chives, shake dry and cut into slices diagonally.
Mix together chopped pumpkin seeds, garlic and chives in a bowl with the quark and pumpkin seed oil. Season with salt and pepper. Garnish with reserved pumpkin seeds. Serve with whole-wheat bread - or baked potatoes, as desired.