No dairy, only 3 ingredients: Mumbai nutritionist shares easy pumpkin seed milk recipe with 2g protein per 100 ml

Pumpkin seeds are a nutritional powerhouse. They are rich in magnesium, zinc, antioxidants, and healthy fats, supporting heart health, immunity, and sleep. If you are looking for a nutrient-rich and plant-based dairy alternative to include in your diet then pumpkin seeds must be into consideration. Recently, Mumbai nutritionist Vanshika Khurana shared a pumpkin seed milk recipe that you can easily prepare at home with only 3 simple kitchen ingredients. This beverage is not only packed with essential minerals but also offers 2g protein per 100 ml.

Pumpkin seed milk: Ingredients required

To prepare the pumpkin seed milk, all you need is 4 tbsp of pumpkin seeds, 1 tbsp sesame seeds, and 750 ml of water. As per Vanshika Khurana, the beverage is loaded with only 32 calories and works as wonders for women dealing with PCOS.

Pumpkin seed milk: How to make

To prepare the pumpkin seed milk, first you have to soak the pumpkin and sesame seeds in water for about 4-6 hours or overnight. Once the seeds have visibly softened, they must be added to a blender along with 750 ml of fresh water. After that, blend the whole mixture for around 30-40 seconds until it turns smooth and creamy.


Once done, strain the blended concoction using a muslin cloth or fine sieve to separate the milk from the leftover pulp. In the next step, drizzle some honey and sprinkle some cinnamon and sea salt into the milk and mix uniformly according to taste. The prepared milk is then to be transferred into a clean glass bottle and refrigerated. As per Vanshika Khurana, the milk can stay fresh for 2–3 days, and it must not be heated.

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The leftover pulp does not need to be discarded, claims Vanshika Khurana. It can be mixed with wheat flour and added to rotis, parathas or pancakes, creating a fibre-rich addition to everyday meals. The pulp can also be used to make energy bites by combining it with dates, cocoa powder, and peanut butter. Or else, you can also put it to use by blending 1-2 tablespoons into smoothies for an additional source of minerals and fibre.