It’s fall so that means its pumpkin season. One sure fire way of becoming a good cook is to use all of the elements of produce. So if you are carving pumpkins with your family, don’t forget to use the seeds.
They are a crunchy tasty treat and are aslo packed with lots of nutrients. Pumpkin seeds are great for lunchtime or an afterschool snack. One ounce of roasted pumpkin or squash seed kernals (about 85 seeds) contains approx 8.46 grams of protein, 163 calories and 1.8 grams of dietary fiber. Not to mention a good source of phosphorus, magnesium, iron, and zinc. While not the best source of omega-3 it does contain 0.1 g of omega-3. And yes if you look at the chart below a serving of pumpkin seeds can provide more protein than a hotdog. Who knew? In addition to that, you don’t get all of the nitrates that they put in hotdogs. So the next time you are running to grab a quick snack before running out the door, think about the benefits of pumpkin seeds.
Compare this to some other quick snack foods and their approximate protein intake:
1 Hot Dog 5.0g
1 Egg 6.5g
1 Cup Whole Milk 7.6 g
1 oz pumpkin seeds 8.46g
1 Cup Plain Yogurt 8.5g
Beef Jerkey 9.0g
4 slices Bacon 11.85g
You can store raw, baked or roasted pumpkin seeds for up to two months in an air-tight container. To preserve the most nutritional content, including omega-3, store in a cool, dry place that is not exposed to direct sun light. Omega-3 fatty acids dissipate after a few weeks, so for the most nutritional benefit try to eat the seeds within a few weeks from the time of harvest.
Roasted Pumpkin Seeds – Vegan, gluten-free
- 1 cup pumpkin seeds
- 2 tsp olive oil
- 1 tsp garlic salt/ seasoning salt
- 1 tsp onion powder
Or for some added flare, try adding some of these seasonings of choice
- 1 tsp cumin
- 1 tsp paprika
- Dash of cayenne pepper
- Dash of cinnamon
Directions
- Clean out your pumpkin.
- Wash the pulp from the seeds (soaking the seeds in warm water for an hour will help this process).
- Allow the seeds to dry for 24 hours. (for best results)
- Preheat the oven to 350° F.
- Combine all ingredients and place in 8×8 pan or cookie sheet coating the seeds with the seasoning mixture.
- Bake for 25 – 35 minutes (There are many different recipes that change the baking time and the temperature, so check periodically to ensure they are just right for your liking.)
- ENJOY!!!