Each year around Halloween, Americans buy, and discard, massive numbers of pumpkins. It makes me really sad to see this because pumpkins aren’t just a pretty Fall decoration, they’re a delicious and nutritious food Instead of pitching the pumpkin I believe you should eat it.
Health benefits of pumpkin seeds
If you use pumpkin, from the whole pumpkin, not from a can, in your healthy recipes, don’t forget about the seeds! Pumpkin seeds are wonderful. Just like the flesh of the pumpkin, they have a great nutritional profile, and they’re super delicious.
High in fiber, healthy fat, and protein, 100g of pumpkin seeds also contain the Recommended Daily Allowance (RDA) of the following:
- Folate – 15%
- Pantothenic Acid – 15%
- Potassium – 17%
- Thiamin – 23%
- Niacin – 31%
- Zinc – 71% RDA
- Iron – 110%
- Magnesium – 148%
- Copper – 149%
- Phosphorus – 176%
- Manganese – 198%
- Vitamin E – 237%
It is possible to buy raw or sprouted pumpkin seeds at the grocery store. But if you’re already cutting up a pumpkin why not make your own. That way when you clean it out you can make use of the seeds rather than throwing them in the garbage.
Roasting Pumpkin Seeds
Instructions
- Preheat oven to 170°F
- Separate pumpkin seeds from the stringy insides of the pumpkin
- Rinse well to remove all fibers
- Dry slightly and then toss with olive oil to lightly coat seeds
- Season as desired with salt, pepper, curry powder, or other spices
- Layer seeds onto a baking sheet
- Roast for 15-17 minutes until seeds are slightly golden
- Remove from oven, cool completely, store in anairtight container
Pumpkin seeds are wonderful as a snack, tossed into smoothies (be careful about the spices if you do this, sprinkled onto salads or soups, or used in baked goods. However, you use them, enjoy them for the fabulous flavor and great health benefits.