Pumpkin Seeds are Loaded with Nutrition
Pumpkin seeds, also known as pepitas, are a protein-rich food, and a great source of the omega-3 and omega-6 fatty acids. They are high in fiber and contain such nutrients as iron, magnesium and zinc.
The white coating surrounding the actual seed is called the hull, and while in some varieties of pumpkin the hull may be large and tough, they are completely edible. The green seed inside the outer shell is the edible part and can be found commercially packaged and sold as ‘Pepitas’. Pumpkin seeds with the hull are also used as a home remedy for intestinal parasites. By eating the crunchy and fibrous outside covering, the pumpkin seeds pass through undigested and remove them from the body.
How to Remove the Seeds and Prepare for Roasting
When using pumpkins for recipes, select ones that are firm and free of obvious soft spots, bruises, cuts and blemishes. Cut the pumpkin in half, or if using for a Jack-o-Lantern for the Halloween holiday, cut open through the top. Scoop out the seeds along with the stringy fibers that are attached.
The fibers and tissue surrounding the seeds need to be removed. One way to remove the fibers is to place everything in a colander and run water over them. Another way is to rub with paper towels to loosen the fibers from the shell. Either way, lay out the cleaned pumpkin seeds in a single layer on a sheet pan to dry, and they will be ready for roasting. Sort them to discard those that are dark, shriveled, moldy or broken.
Roasting Pumpkin Seeds
Pumpkin seeds can be roasted and enjoyed plain or with several combinations of seasonings. Some flavoring combinations include:
- Tossing with a bit of melted butter and salt before roasting
- Tossing with canola oil and garlic salt before roasting
- Bake plain and sprinkle with seasoning salt or Cajun spice immediately after removing from the oven.
- For those who want salt free pumpkin seeds, after baking and while still hot sprinkle with no-salt curry powder or garlic powder.
For roasting, lay out the pumpkin seeds as prepared above and place in a preheated 325 degree oven. Bake until they turn a light golden color, stirring every so often to ensure even cooking. To roast in the microwave, toss with a bit of melted butter or oil and place about a cup in a single layer in a microwaveable dish. Cook for 5 to 7 minutes until crisp and dried, stirring around every 30 seconds to ensure even cooking. Sprinkle with desired seasonings. The green, hulled seeds can also be toasted. Simply place in a sauté pan over medium high heat and swirl around until aromatic. Transfer to a dish and sprinkle with salt.
Storage
Baked and seasoned pumpkin seeds will keep for a couple of days at room temperature in a tightly sealed container or a zipper bag. For storage up to a week, place in the refrigerator. For longer storage, freeze the roasted pumpkin seeds.
Renee Shelton - Renee Shelton is a classically trained culinarian frequently writing about baking, healthy cooking, fishing & sewing.
