Pumpkin Seeds Are a Plant-Protein Powerhouse—Here Are 5 Reasons To Add Them to Your Diet

From health.com

AT A GLANCE

• Pumpkin are a great source of plant-based protein, offering around 8 grams per ounce.
• In addition to protein, pumpkin seeds are rich in healthy fats, fibre, zinc, and other nutrients that are beneficial for heart health and sleep.
• Pumpkin seeds can be part of vegetarian and vegan diets, and they’re safe for most people with allergies.

From pinto beans to peanuts, there are lots of great plant-based protein options. But if you’re looking to add more to your protein to your diet without relying on meat, you can’t go wrong with pumpkin seeds.

For one, these small seeds pack a serious protein punch, with over 8 grams per ounce. And they can be roasted as a snack, incorporated into baked goods, or mixed into your morning bowl of oatmeal, making pumpkin seeds a tasty and simple way to boost your protein intake.

But pumpkin seeds also have a unique nutritional makeup—so there are even more reasons why they’re a great plant-based protein choice.

Pumpkin seeds are high in protein, and they can also help with heart health and sleep.    banusevim / Getty Images

1. They’re Packed With Nutrients

Pumpkin seeds are an excellent source of protein, which helps build and repair your body’s tissues. But along with their high protein content, pumpkin seeds are rich in:

• Healthy fats
• Fibre
• Iron
• Magnesium
• Zinc

Together, these nutrients can support your bone, digestive, and heart health.

2. They’re Vegetarian and Vegan Friendly

It can be challenging to find healthful protein sources if you follow a plant-based diet. Pumpkin seeds provide all the essential amino acids your body needs, making them a complete protein option for vegetarians and vegans. Amino acids are the building blocks of protein.

You can easily incorporate pumpkin seeds into vegan and vegetarian recipes, such as smoothies, salads, or stir-fries.

3. They’re Hypoallergenic

Pumpkin seeds are considered hypoallergenic, meaning they are unlikely to cause allergic reactions in most people. This makes pumpkin seeds a suitable choice for people with allergies to other plant-based protein sources, like nuts and soy.

While pumpkin seed allergy is rare, it is possible. To stay safe, choose pumpkin seeds from trusted sources and check labels to avoid cross-contamination with common allergens.

4. They May Help With Sleep

Pumpkin seeds contain tryptophan, an amino acid your body uses to make serotonin and melatonin. These hormones play a role in sleep: Serotonin helps regulate sleep processes in the brain, and melatonin regulates your sleep-wake cycle.

Pumpkin seeds are also rich in magnesium, a mineral that can support relaxation. Eating pumpkin seeds in the evening may help you fall asleep more easily and improve your sleep quality throughout the night.

5. They Support Heart Health

Pumpkin seeds provide nutrients that support your heart health. Magnesium regulates blood pressure, and zinc is an anti-inflammatory that improves blood flow throughout your body. The seeds are also full of healthy unsaturated fats, which can help maintain healthy cholesterol levels.

How To Add Pumpkin Seeds to Your Diet

Pumpkin seeds are versatile and can be easily added to snacks and meals:

• Roast them with salt or spices for a crunchy snack on the go.
• Sprinkle them over salads, yogurt, or oatmeal for extra texture and protein.
• Blend them into fruit or veggie smoothies for a protein boost.
• Mix them into homemade granola or trail mix for a nutritious treat.
• Add them to baked goods like muffins, breads, or cookies.
• Stir them into soups, stir-fries, or stews just before serving.

https://www.health.com/pumpkin-seeds-plant-protein-12066566 

Scientists tested 212 plant-based meat alternatives. Every one contained fungal toxins

From sciencedaily.com

Hundreds of popular vegan and vegetarian foods may contain an unwanted extra ingredient: toxins naturally produced by fungi

A large survey of plant-based foods and beverages sold in the UK has found that mycotoxins, toxic compounds naturally produced by fungi, are widespread across vegetarian and vegan products.

Researchers analysed 212 plant-based meat alternatives (PMBAs) and plant-based beverages (PBBs) purchased from UK stores. Every product tested contained at least one of 19 mycotoxins, and some contained several.

The study was led by the University of Parma in Italy and co-authored by Cranfield University. Researchers examined a wide range of products commonly available to UK shoppers, including burgers, vegetarian chicken pieces, vegan sausages, and oat, almond and soy-based milks.

                    Scientists found fungal toxins in every one of 212 plant-based foods and drinks tested. Credit: Shutterstock

Why Mycotoxins Appear in Plant-Based Foods

Mycotoxins can be especially common in plant-based products because many of their ingredients, including grains, legumes and seeds, may be exposed to mould while they are being grown or stored.

Despite the widespread detection of mycotoxins, the levels measured in the UK products remained below recommended EU guideline levels. The researchers said this reflects the high quality standards maintained by the UK food industry.

Long-Term Exposure Could Still Matter

The concern is not necessarily the amount present in a single product. Previous research studies have indicated that repeated exposure to small amounts of mycotoxins can add up over time and may eventually create health concerns.

Eating individual plant-based products is therefore unlikely to cause problems on its own. However, the researchers say that a diet based entirely on plant foods could increase cumulative exposure to mycotoxins if that exposure is not properly managed. In severe cases, mycotoxin exposure has been associated with liver and kidney damage, suppression of the immune system, and cancer.

The findings provide new data that can be used to estimate dietary exposure and improve risk assessments for consumers in the UK.

Experts Call for Better Monitoring

Andrea Patriarca, Senior Lecturer in Mycology at Cranfield University, said:

"Mycotoxins occur naturally in foods and cannot be completely avoided. As consumers, we should not be frightened or deterred from enjoying a variety of products.

"However, a significant concern arises when new foods enter the market, as there are currently no established regulations to monitor mycotoxins. We collaborate closely with various sectors in the food industry, from farmers to food companies, to help implement effective mycotoxin management integrated within food safety standards. The data from our research helps food safety organisations in assessing risks, particularly in complex multi-ingredient products.

"We are currently collaborating with the University of Parma to evaluate the risks faced by the population based on different dietary habits. Our aim is to advise policymakers and raise awareness among vulnerable consumers."

The full research paper, "Mycotoxin contamination in plant-based beverages and meat alternatives: A survey of the UK market," is published in Food Control.

This work was carried out under the Horizon Europe FunShield4Med project (HORIZON-WIDERA-2021-ACCESS-03) Grant Agreement No 101079173 funded by the European Union.

https://www.sciencedaily.com/releases/2026/08/260828005216.htm

 

The Term ‘Plant-Based’ Diet Is Ambiguous Among U.S. Adults; Its Interpretation Differs Significantly Between Older and Younger Adults

From pcrm.org

Washington, D.C. — When referring to diet, the term “plant-based” has mixed interpretations among U.S. adults, and its meaning varies significantly among demographic groups, according to new research published in the American Journal of Lifestyle Medicine. 

“The term plant-based has become popular in recent years and its meaning has never been clearly defined,” explained Dr. Anna Herby, nutrition education specialist at the Physicians Committee for Responsible Medicine and co-author of the study. “The greatest benefits of a plant-based diet stem from completely avoiding animal products. As dietitians who promote this healthful dietary pattern, we wanted to understand how people interpret the terminology in order to more clearly communicate about it.”

Key findings of the study include:

• 56% said “plant-based” means vegan—avoiding all animal products.
• 35% said it means eating abundant plant foods while still eating some meat, dairy and eggs.
• 7% said they didn't know.
• 2% gave another answer.

Interpretation also varied significantly by demographic group: 63% of adults ages 65-94 equated plant-based with vegan, compared with 51% of 18-to-34-year-olds.

Photo: Adobe Stock

The study analysis drew on the results of a survey of 2,202 U.S. adults conducted in July 2025 that was designed and executed by Morning Consult following the Best Practices for Survey Research of the American Association of Public Opinion Research.

“Defining ‘plant-based’ as excluding all animal products could make it easier for consumers to make confident decisions about food products by knowing that the term means there are no animal products,” said study co-author Shannon Menhardt, MS, a registered dietitian with the Barnard Medical Center. “A consistent definition could also make research findings and dietary recommendations easier to interpret and help provide clearer messaging for health professionals, patients, and the media.”

Founded in 1985, the Physicians Committee for Responsible Medicine is a non-profit organization that promotes preventive medicine, conducts clinical research, and encourages higher standards for ethics and effectiveness in education and research.

https://www.pcrm.org/news/news-releases/term-plant-based-diet-ambiguous-among-us-adults-its-interpretation-differs 

This High-Protein Vegan Poke Bowl Is The Ultimate Summer Meal

From plantbasednews.org

Go catch some fresh tofu, then turn it into this mouth-watering poke bowl 

Poke bowls may be known for raw fish, but this high-protein vegan poke bowl shows just how satisfying a plant-based version can be. In a recent video, The Happy Pear founders Dave and Steve Flynn turn tofu, edamame, brown rice, mango, avocado, and fermented vegetables into a colourful summer dinner with 35 grams of protein per serving.

The Irish twins founded The Happy Pear in 2004, starting with a small fruit and vegetable shop in Greystones, County Wicklow. The business has since grown into a plant-based food and lifestyle brand spanning cafes, cookbooks, packaged foods, online courses, and a recipe club, all built around their mission to help people eat more plants and live healthier, happier lives.

Their poke bowl fits that approach perfectly. It is quick, varied, packed with fibre, and designed to make plant-based eating feel generous rather than restrictive.

“It’s diverse. It’s packed full of fibre, and it’s super tasty,” one of the brothers says. “That’s the big thing.”

Crispy tofu brings the protein

This poke bowl combines crispy glazed tofu, brown rice, edamame, mango, seaweed, and fermented vegetables - Media Credit: YouTube / The Happy Pear

The recipe begins with a 200-gram block of firm tofu, which the brothers cut into four large triangles. They add olive oil and fresh ginger to a hot pan, then press the tofu down so it can develop a golden crust. After joking that they “caught it earlier this morning,” they leave the tofu to sear while preparing the glaze.

They keep the skin on the ginger because it is organic. “The skin has more fibre and typically more minerals in it,” one of the brothers says. The ginger also infuses the oil as it cooks, adding flavour before the tofu is placed in the pan.

The glaze combines grated garlic, tamari or soy sauce, sesame oil, maple syrup, and rice vinegar. Apple cider vinegar can also be used, which makes the sauce easy to adapt. Once the tofu starts to brown, half of the glaze is poured into the pan, and the heat is reduced.

As the sauce cooks, it thickens and coats the tofu. The brothers advise leaving it alone long enough to caramelize rather than moving it constantly. “Give it time so that it starts to caramelize on the surface,” one says. They then switch off the heat and allow the warmth left in the pan to continue browning the tofu.

Fresh toppings keep the bowl colourful and filling

YouTube / The Happy PearTo create the furikake-inspired topping, toast the sesame seeds until they start turning golden and popping

While the tofu cooks, the brothers prepare the rest of the bowl. Brown rice forms the base, while edamame adds another source of protein. Each serving contains around 100 grams of edamame, helping bring the total protein content to 35 grams.

They also make a simple cucumber and seaweed salad using sliced cucumber, wakame, lime juice, and salt. The dressing is intentionally light. “We’re just keeping this very simple because there’s a lot of components to this dish,” one of the brothers says.

Mango adds sweetness, while avocado brings creaminess and what they describe as a whole-food source of fat. Sauerkraut and pickled ginger provide sharper flavours that balance the richer tofu and avocado. Together, the ingredients give the bowl a mix of sweetness, acidity, crunch, and softness.

For the final topping, the brothers toast black and white sesame seeds with a pinch of salt. They suggest that seaweed or nutritional yeast could also be added, but keep their version simple. The seeds are ready when they turn golden and begin “popping like little jumping jacks.”

To assemble the high-protein vegan poke bowl, the ingredients are arranged over the brown rice and topped with two tofu steaks. The remaining glaze is drizzled over the bowl, followed by the toasted sesame mixture. The full recipe contains 70 grams of protein and makes two servings.

“Delicious poke bowl, high in protein, 35 grams per portion,” the brothers say. They close the video with a familiar reminder: “Go forth and eat your vegetables.”

You’ll find more healthy plant-based recipes on The Happy Pear YouTube channel.

https://plantbasednews.org/lifestyle/food/high-protein-vegan-poke-bowl/

Future Food Quick Bites: Better Nature Tempeh, Protein Cereals & Vegan-Friendly Bundesliga

From greenqueen.com.hk

By Anay Mridul

Our weekly column rounds up the latest sustainable food innovation news. This week, Future Food Quick Bites covers Better Nature’s tempeh expansion in Germany, Jay&Joy’s crowdfunding round, and Peta’s vegan-friendly Bundesliga ranking

Courtesy: Wholey/Better Nature/Aakash Shah/LinkedIn

New products and launches

British tempeh maker Better Nature has expanded its presence in Germany via a listing in Edeka, growing its footprint in the country after witnessing a 362% value growth at Rewe in the last two years.

Indian-American food tech start-up High Time Foods has teased a new product lineup for its plant-based proteins, switching from vegan chicken to a range of consumer products that boost protein in familiar products like tikkis, momos and samosas. The new lineup is set to launch in Mumbai soon.

Estonian yeast fat producer Äio has entered an exclusive distribution partnership with Focus Química, which will see its fermentation-derived cosmetic ingredients introduced to the Brazilian market.

German breakfast foods start-up Wholey has launched plant-protein-boosted cereals in chocolate and cinnamon loop variants and granolas in chocolate brownie, coconut crunch, chocolate chip-almond, and salted caramel-cashew. They feature 16-24g of rice protein per 100g.

Courtesy: Wholey

US vegan pet food brand Virtuous Vittles has rolled out its Bountiful Land Food for Dogs product, a morsels-in-gravy wet food, on online store Chewy in both samplers and 12-packs.

In the UK, Tofoo & Co has signed a deal with The Salad Project to make its sesame chilli tofu available on the salad bar chain’s menu.

And Indian meat-free restaurant chain Greenr has opened its 12th outpost, which is situated within the International Business Park at Oberoi Garden City in Mumbai’s Goregaon suburb.

Company and finance updates

Finnish gas protein start-up Solar Foods has been granted the Nasdaq Green Equity Designation – which recognises companies that derive more than 50% of their turnover from activities deemed green – for the third time, making it one of only eight businesses to receive the honour this year.

French vegan cheesemaker Jay&Joy has kicked off a crowdfunding round on Crowdcube, after recording a record 40% growth in sales in the first half of 2026.

The UK’s National Alternative Protein Innovation Centre has invested more than £1M across 33 collaborative projects to translate research into real-world solutions, boost industry-academia collaboration, and support a more sustainable food system.

Policy, research and awards

Finnish food tech startup Happy Plant Protein, which has developed a one-step extrusion tech for textured vegetable protein, has been named the winner of the Food Replacement Innovation of the Year award at the 2026 AgTech Breakthrough Awards.

Animal rights charity Peta has released its latest ranking for the most vegan-friendly stadiums in the Bundesliga, the German football league, with FC Schalke 04‘s Veltins Arena topping the list.

The Vegan Society has unveiled the new design of its Vegan Trademark logo, featuring interconnected ‘V’ shapes that also resemble ticks. The move comes ahead of the implementation of the EU’s Empowering Consumers for the Green Transition Directive, or EmpCo.

Finally, Thai future food ecosystem platform TasteBud Lab and its innovation space Future Food Hub have joined the Asia-Pacific Society for Cellular Agriculture as strategic members.

Check out last week’s Future Food Quick Bites.

https://www.greenqueen.com.hk/future-food-quick-bites-better-nature-tempeh-protein-cereals-vegan-friendly-bundesliga/

UK: Birmingham is getting a massive new vegan festival with over 80 stalls this November – and under-16s can go for free

From secretbirmingham.com

Enjoy iconic plant-based 'Vfish n’ Chips', authentic Caribbean street food, and exclusive VIP goody bags complete with free CBD wine for adult attendees 

Birmingham is set to host a brand-new, major vegan festival this November. Whether you’re vegan, just vegetarian, or only a food fanatic, Birmingham Vegan Festival will be packed full of lots of delicious plant-based food, alongside plenty of stalls, talks, and demos.

Birmingham Vegan Festival will be taking over Aston Students’ Union on Saturday, November 14 (from 10.30am to 4.30pm) with over 80 fantastic stalls. Tickets start from just £5, but under-16s can enter for free at this family-friendly event.

Credit: Birmingham Vegan Festival

Just some of the vegan products on sale, including beauty products, toiletries, homeware, pies, cakes, chocolates, cheeses, sandwiches and salads, sweets, healthy treats, juices, smoothies, candles, jewellery, crafts, clothing, charity merchandise, plus free samples and much more!

“I’m really looking forward to bringing our Vegan Festival to Birmingham for the first time this November,” said Victoria Bryceson, Founder of Vegan Events UK. “Discover a wonderful vegan community spirit at the Birmingham Vegan Festival with over 80 fantastic stalls and lots of new things to try, plus new experiences. 

“Early confirmed caterers are Brownins Food, a Birmingham-based family-run business crafting delectable vegan Caribbean dishes such as Rice n Peas, Patties, Curry Meals, Fried Dumplings and Wraps, and The Plant Based Chippy, serving their irresistible vegan meals, including their iconic Vfish n’ Chips, a plant-based classic favourite that you won’t want to miss!”

Another featured stall at the festival includes Miracle’s Mission, a non-profit animal welfare organisation that works with sick, injured and disabled animals worldwide. Working predominantly in the UK, Borneo and Egypt, it provides a place of safety for animals in danger and on the streets.

Anyone thinking of attending Birmingham Vegan Festival can also pick up a VIP ticket for £15—this includes a goody bag full of vegan products, samples, discounts and offers, including a free can of Rebel Wine to over-18s, which combines award-winning vegan wine with naturally occurring CBD.

Birmingham Vegan Festival takes place at Aston Students’ Union, 8 Coleshill Street, Birmingham, B4 7BX on Saturday, November 14 from 10.30am to 4.30pm. Tickets are available here.

https://secretbirmingham.com/birmingham-vegan-food-festival-november/

Holland: Where to Eat the Best Vegan Food, According to Vegans Themselves

From favorflav.com

Going out for vegan food no longer means ordering the salad with bacon bits and goat cheese, minus the bacon bits and goat cheese. Amsterdam offers plenty of choice, but inspired animal-free spots are also springing up like mushrooms across the rest of the Netherlands. Here are our tips, along with those from our die-hard vegan friends.

Amsterdam

Yerba

No burgers or snack food here, but rather elegantly presented plates with little dollops and powders. Aesthetically top-notch, with interesting flavours and great cocktails. This is where you go when you don’t need to watch your spending that evening. The crowd ranges from ultra-hip Japanese visitors to international theatre makers and families from Het Gooi and Amsterdam-Zuid.

Mr. & Mrs. Watson

Vegan cheese is often inedible (sorry), but that doesn’t apply to Mr. & Mrs. Watson. They’re famous for their vegan cheese riffs: they can recreate all kinds, from cumin cheese to cream cheese and goat cheese. And it tastes so good! Dinner and lunch focused on culinary comfort food, plus those cheese boards…

Marit’s eetkamer

A homely, intimate dining room with a changing monthly menu, run by Marit and Gino, who both have a background in fashion. So expect a setting and design that’s been carefully considered, as well as colourful, surprising dishes.

Morris & Bella

This is proper dining out, with linen tablecloths and beautiful tableware, yet still affordable. An extensive wine list and a vegan set menu. Omnivores can also find something to enjoy by ordering supplements.

Men Impossible

At a long communal table, you eat vegan ramen here: incredibly rich and filling, so think twice before you supersize your order. A super-friendly Japanese chef does everything himself, which is why you also need to make a reservation.

Deer Mama

A cheerful spot with vibrant colours and amazing shakes (boozy or not), burgers and fries for your vegan fast-food fix. With the happy message that we’re all welcome in this world—and that we’d better celebrate it with soft serve, too.

Rotterdam

 

Spirit

A light, fresh buffet restaurant where you can serve yourself according to your taste and appetite. Seasonal, with so much choice that you could genuinely sit here eating incredibly well for hours on end if you felt like it. Massaman curry and mango-red-pepper ice cream to finish? Bring it on. There’s also a location in Amsterdam.

De Oude Plek

An old-school-looking Chinese restaurant with a modern twist: a fully vegetarian menu, with plenty of vegan options too. Nostalgically craving the special spring roll from your childhood? Here you’ll find a little of the past, and a whole lot of the present.

Utrecht

 

Gys

With two locations, it’s really booming. Simple, tasty and covering all bases: from high tea to a vegan kapsalon, there’s plenty of choice for everyone! Still the only 100% organic restaurant in the Netherlands, they hope more and more others will follow suit.

Wakuwaku

Festival favourite The Dutch Weedburger is always on the menu here. Grab one before a concert at Tivoli Vredenburg, or go for a delicious lasagne, for example. You can do it all at this colourful, popular spot—and be sure to order one of those incredible cocktails too.

Oproer

Shiitake arancini, ma’am? Yes! Deconstructed tiramisu? Yesss! A sour Berliner Weisse from their own craft beer brewery? Hell yeah! Seriously delicious beers + beer food at this urban brewery with a local focus.

Dordrecht

 

De Kop van ‘t Land 

Many friends had already beaten us to it; they all returned hugely enthusiastic and recharged from a romantic weekend at this beautiful inn in De Biesbosch. Vegetarian and vegan menus available on request, with wine pairings for a little marital bliss; win-win!

Daantje

Sandwiches, salads and approachable main courses at this fully plant-based restaurant. According to many enthusiastic followers, it absolutely had to be included on the list. Still the first and only one of its kind in Dordrecht, it’s a great place to eat all day.

Appelscha

 

Het Volle Leven

Let’s stay in inn territory with this guesthouse, where you can breathe in nature all day long. Then, after a three-course dinner made from produce from their own vegetable garden, you can roll straight into bed—only to roll back out again for the homemade breakfast.

https://favorflav.com/en/new/where-to-eat-the-best-vegan-food-according-to-vegans-themselves/