Sweet Potato And Pumpkin Seed Rolls

These require less kneading than other yeasted bread rolls so they are quick and easy to make. If possible, use a bright orange variety sweet potato, as it will give the rolls a fantastic vibrant colour.


200ml oats milk or soya milk

200g sweet potato

450g strong white gluten-free flour

2 tsp salt

40 g pumpkin seeds, plus extra to sprinkle

10g fast action dried yeast

2 tbsp olive oil, plus extra to grease

1 tsp runny honey

2 tbsp lemon juice

1 vegan egg


1. Pour the milk into a small saucepan and bring to scalding point over medium heat, then remove from the heat and cool to tepid, about 38°C peel and finely grate the sweet potato; you should have 180g.

2.Mix the flour and salt in a large bowl and stir in the pumpkin seeds, grated sweet potato and yeast. Stir in the oil, honey, lemon juice and enough tepid milk to make a soft but not sticky dough.

3.Tip out onto a lightly floured surface and knead the dough for 2-3 minutes until just elastin. Put it into a lightly oiled bowl, cover with oiled cling film and leave to rise for 30-40 minutes, or until doubled in size.

4. Divide the dough into 12 equal pieces and shape into balls. The dough can be sticky, so lightly flour your hand as you arrange them on 2 lightly oiled baking sheets. Cover with lightly oiled cling film and leave in a warm place for 20 minutes to probe until increased in size by half, and if you press the dough lightly with your finger, it leaves only a small indentation. Meanwhile, heat the oven to 200°C/gas mark 6.

5. Beat the egg in a small bowl using a fork, then sieve it. Lightly brush the tops of the rolls with the egg, then sprinkle with few pumpkin seeds

6. Bake in the oven for 10 minutes, then swap the baking sheets around in the and bake for a further 5 minutes. Lower the oven setting to 190°C/gas mark 5 and continue to cook until the rolls sound hollow when tapped on the bottom, transfer to a wire rack to cool.

What Are The Health Health benefit of Pumpkin Seeds

Pumpkin seeds are an edible seed typically roasted for consumption. They are a common ingredient in Mexican cuisine and are often eaten as a healthful snack.

They are sometimes referred to as pepitas, Spanish for “little seed of squash.”

This feature is part of a collection of articles on the health benefits of popular foods.

It looks at the possible health benefits of pumpkin seeds, the nutritional content, how to use pumpkin seeds in the diet, and possible health risks.

Pumpkin seeds are a good source of healthful oils, magnesium, and other nutrients that enhance the health of the heart, bones, and other functions.

Seeds, in general, are considered excellent sources of potassium, magnesium, and calcium.

Plant seeds are also a good source of polyunsaturated fatty acids (PUFAs) and antioxidants.

The fatty acids in pumpkin seeds contain a range of beneficial nutrients, such as sterols, squalene, and tocopherols. Researchers have described the fatty acid profile of seeds, grains, and legumes as “favorable.”

Bone health

Pumpkin seeds are a good source of magnesium, which is important for bone formation.

High magnesium intake is associated with a greater bone density and has been shown to decrease the risk of osteoporosis in women after menopause.


Nutrients in pumpkins seeds may help protect against type 2 diabetes. Reactive oxygen species (ROS) play a role in the development of diabetes, and antioxidants may help reduce the risk.

In one experiment, diabetic rats started to recover after following a diet containing a flax and pumpkin seed mixture.

The seeds are a good source of magnesium.

Studies have suggested that for every 100 milligrams (mg) a day increase in magnesium intake, the risk of developing type 2 diabetes decreases by approximately 15 percent.

A 100-gram (g) serving of pumpkin seeds can contain over 90 mg of magnesium.

Low magnesium levels can impair insulin secretion and lower insulin sensitivity.

Heart health

Improvement in lipid profiles has been seen with an intake of 365 milligrams of magnesium per day.


Published by DFV Queen

I have develop a passion for natural and healthy life style, starting with a vegan life style including regular exercising each day. Which helped to feel inspired and happy within myself. my diet is very restricted due to severe allergies! When ever a food triggers a hostile response from the body's immune system the result is an allergy attack, which on occasion may be life-threatening although it's relatively simple to identifying problem foods, avoiding them completely is not always easy. My journey with allergies hasn't been easy "but" it has helped me to becomes a stronger person and would like to share and encourage others to never get discouraged, there's always light at the end of the tunnel if you keep persevering.

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