SuperSeedz – a review

Healthy, on-the-go snacking can be challenging for people who eat a whole-foods, plant-based diet — especially if they want to have the most nutritious snack possible. (News Flash:  there are plenty of unhealthy vegan snacks out there, so it’s wise to be careful!)  Of course, fresh fruit and veggies are great snacks, but they can get bruised in a backpack. And sometimes you just need a stick-to-the-ribs dose of protein. Dry-roasted nuts can be a good choice, but some people are allergic to tree nuts or peanuts. So I’ve been looking for a solution to that conundrum — and was happy to discover SuperSeedz in a local store! SuperSeedz are gourmet pumpkin seeds, and I found two flavors of them in 5-oz bags on the shelf of a local store: 1) Sea Salt; and 2) Maple Sugar and Sea Salt.  Turns out that there are some additional flavors in their lineup that I will have to try, especially the Coco Joe!  And SuperSeedz also has some organic flavors if you prefer your food as clean as possible.

Sure, you could buy a whole pumpkin, cut it open and roast your own seeds, but a ready-to-eat packaged snack is a good solution if you don’t have the time or inclination to roast your own. The other thing to realize is that the unshelled seeds that you would roast yourself are not as nutrient-dense as the already-shelled SuperSeedz, though they would be higher in fiber.

Taste Test

Even a healthy snack should taste great. I’m happy to report that both varieties of SuperSeedz that I purchased pass the taste test with flying colors. They are crunchy and flavorful. And they are dry roasted, so they are not greasy like snack foods that are cooked in oil. Yum.

Packing a Nutritional Punch

You can feel good about grabbing a handful of SuperSeedz as a snack. Why? Just take a look at the benefits that pumpkin seeds can offer:

• Protein – SuperSeedz are high in protein at around 7g or 8g per ounce, depending on the flavor. Everybody needs sufficient protein their diet, because it is critical for building muscle, boosting immunity, maintaining brain focus, and processing nutrients. And pumpkin seeds are a complete protein, containing all nine of the essential amino acids that your body needs.  FYI, other plant-based sources of complete protein include buckwheat (check out my recipe for a Vegan Miso Soba Noodle Bowl), quinoa, soybeans, and chia seeds.
• And pumpkin seeds contain an elevated level of tryptophan, the amino acid that encourages serotonin production in the body. So they are an effective mood booster. Plus, they might help to improve the quality of your sleep. That’s because the zinc in these seeds can also help convert tryptophan to serotonin, which is then changed into melatonin, the hormone that regulates your sleep cycle.
• Heart-healthy fats and zero cholesterol – Pumpkin seeds contain omega-3 fatty acids and monounsaturated fats that help protect your heart, prevent inflammation, and help control your weight. Of course, you still want to limit your intake of fats, so grab a small handful when you’re on the trail, or sprinkle them judiciously on other foods (like oatmeal, chia pudding, salads, and soups).
• Anti-microbial – Pumpkin seeds have been shown to eliminate dangerous microbes from the body. A single serving (quarter cup) per day can improve your immune health and can keep unhealthy microbes from harming the body.
• Non-allergenic – Are you avoiding peanuts, tree nuts, or soy? You’ll be safe when grabbing a handful of SuperSeedz.  They are prepared in a nut-free environment and are tested by a third-party lab to ensure that there are no detectable levels of nuts.
• Nutrient-dense – A small serving of pumpkin seeds contains impressive amounts of zinc, magnesium, copper, selenium, and iron.

A Note about Sugars

I always read the labels on processed foods, and I am generally cautious about purchasing foods that include sugars within the first three ingredients. Looking at the label of the Maple Sugar and Sea Salt variety of SuperSeedz, I note that they contain organic sugar as the second ingredient and maple sugar as the third. That’s presumably because the list of ingredients is so short, not because there is a lot of sugar in the product.  In fact, the amount of sugars is relatively low at 3g per serving, which is much better than many other packaged snacks. So if you are keeping a very close eye on added sugars, then you’ll want to eat the maple-flavored SuperSeedz in moderation. Happily, the Sea Salt flavor of SuperSeedz contains *zero* grams of sugars.

Store in a Cool, Dry Place

One more thing to note: Seeds have a high fat content so are prone to rancidity. Be sure to store your SuperSeedz in a cool, dry place to improve their shelf life.  Or just finish the package quickly!

Where Can I Find Them?

SuperSeedz are available online or at health food and gourmet food retailers across the U.S., including Whole Foods, Vons/Safeway, Stop & Shop, Shoprite, Big Y and many others.  Click here to locate a retailer near you.