Halloween may be over, but my love of all things pumpkin continues… and will probably through the winter! I am seriously at my absolute happiest when everything around me is pumpkin flavored. Every year, as more and more pumpkin flavored treats come out, I think- yup, this will be the year that I hit my pumpkin limit. However- shockingly!- that hasn’t happened yet! And I am so glad it hasn’t- everything about a pumpkin is like, unreal healthy.
While I love to cook the pumpkin and use it in everything from muffins to mac n’ cheese I hate to waste anything, least of all the pumpkin seeds. Although they may seem like a lot of work, there are a few shortcuts and I promise it is so worth it!
What makes these protein packed seeds so good for you? They are loaded with essential nutrients like potassium, magnesium, zinc, copper, selenium and more as well as being a good source of protein with more than 5 grams per 1 ounce of seeds. That ounce also has plenty of vitamin E (a valuable antioxidant) and heart healthy fats- 5.5 grams per ounce, most of which are polyunsaturated fats (the ones that help reduce cholesterol and lower the risk of heart disease) and pumpkin seeds are especially rich in oleic acid and linoleic fatty acid.
But wait- there’s more! Here are a few more things that pumpkin seeds may help with:
- A 2014 study linked the oils in pumpkin seeds to an increase in hair growth in men with alopecia (the study has several flaws, but I definitely think it’s an intriguing idea and am excited to see more research!)
- Pumpkin seeds can benefit your heart- this study found that pumpkin seeds can help prevent high blood pressure and protect your heart!
- Pumpkin seeds have an antioxidant effect and diets high in pumpkin seeds have been associated with lower risks of gastric, lung, breast and colorectal cancers.
- A compound in pumpkin seeds was found to have anti-diabetic properties by helping increase insulin secretion and increase beta-cell mass, while another compound functions as an anti-fungal.
- Feeling blue? Have a handful of seeds- the amino acid tryptophan found in pumpkin seeds raises the levels of “feel-good” serotonin in the brain.
Here are two different ways to prepare your pumpkin seeds- salt and vinegar (because that is my favorite flavor for just about everything!) and a smoky BBQ flavor. No matter which way you try them- and please, please, PLEASE try them both- you cannot go wrong, they are full or flavor and packed chock full o’ nutrients.
A quick tip- don’t worry too much about getting the pumpkin guts off of the seeds, when you boil them the guts pretty much come right off.
Another VERY IMPORTANT tip- set a timer! I have forgotten more batches of pumpkin seeds than I care to count… only to be reminded by billowing smoke and a burned flavor that permeates the kitchen for days. Boo.
- Seeds of one pumpkin
- ⅓-1/2 cup white vinegar
- ⅓-1/2 cup water
- 1 tsp salt
- Preheat oven to 375F.
- Scoop your pumpkin seeds out of your pumpkin. Don't get too caught up in getting all the guts off- they will come off easily after boiling.
- Combine pumpkin seeds with a 50:50 mixture of water and vinegar in a saucepan- it needs to be enough to cover the seeds by about ½ inch.
- Bring to a boil, then reduce heat and simmer seeds about 5 minutes. Turn off heat and let the seeds cool in liquid.
- Drain them in a colander (do not rinse) and pat them dry with a paper towel. At this point, the pumpkin guts should slip right off of the seeds. Or cook them with the guts on- they get crunchy and delicious as well!
- Spread on a sheet tray so that the seeds are evenly spaced and not touching. Sprinkle them with ½ tsp of the salt. Place in the oven and allow them to bake 10 minutes.
- After 10 minutes, remove them from the oven and stir. Sprinkle them with the remaining salt and return to the oven for a remaining 10-12 minutes or until crunchy.
- Allow them to cool and enjoy!
- Seeds of one pumpkin
- ⅔-1 cup water
- ½ tsp Salt
- ½ tsp Chipotle Powder
- ¼ tsp Paprika
- Preheat oven to 375F.
- Scoop your pumpkin seeds out of your pumpkin. Don't get too caught up in getting all the guts off- they will come off easily after boiling.
- Add seeds to a saucepan and cover with enough water to cover by about ½ inch.
- Bring to a boil, then reduce heat and simmer seeds about 5 minutes. Turn off heat and let the seeds cool in liquid.
- Drain them in a colander (do not rinse) and pat them dry with a paper towel. At this point, the pumpkin guts should slip right off of the seeds. Or cook them with the guts on- they get crunchy and delicious as well!
- Combine salt, chipotle powder and paprika.
- Spread pumpkin seeds on a sheet tray so that the seeds are evenly spaced and not touching. Sprinkle them with half of the spice mixture. Place the sheet tray in the oven and allow the seeds to bake for about 10 minutes.
- After 10 minutes, remove them from the oven and stir. Sprinkle them with the remaining spice mixture. Return to the oven for a remaining 10-12 minutes or until crunchy.
- Allow them to cool and enjoy!
