Carving a pumpkin is certainly one of those fun fall festivities, but if you're throwing away all of those pumpkin seeds, you're severely missing out! Roasted pumpkin seeds are a great snack to enjoy whilst carving your pumpkin.
Roasted pumpkin seeds are a superb snack—especially because they are so high in protein! 1 cup of pumpkin seeds has 12 grams of protein and 12 grams of dietary fiber! It's a great high protein snack that you can make with any flavor you desire. Try making your own roasted pumpkin seeds using this step-by-step guide.
Makes 2 cups
Ingredients
2 cups pumpkin seeds 4 tablespoons butter 1 teaspoon salt (or sugar!) 1 teaspoon extra seasoning, optional Cooking spray
I found this beauty at Walmart! That's right, and this pumpkin was pretty cheap. I recommend finding a medium or large pumpkin, that way you have enough to make at least 1-2 cups of roasted pumpkin seeds.
Cut off the top
I used a chef's knife for this, which I admit wasn't the easiest way to cut this pumpkin. I would recommend using a normal pumpkin carving knife for this—which will be great to have when you carve that pumpkin later!
Scoop out the seeds into a bowl
Using a metal spoon, scoop out the seeds. You may find it easier to use your hands toward the end, to get those stragglers at the bottom of the pumpkin.
Separate the seeds from the extra pumpkin
This part will certainly get messy, but hey, those roasted pumpkin seeds are worth it! Separate the strands of pumpkin pulp from the seeds, and just throw it on that towel. You'll have a chance to clean it later.
Rinse the seeds, pat them dry, then coat in butter
Using a colander, rinse the seeds of any excess pumpkin pulp. Spread them onto a dishtowel. You'll get a nice roast from the seeds if you pat them dry. Once they are dry, melt some butter in the microwave (about 30-45 seconds) and mix the seeds in a bowl with the butter.
Now not every pumpkin will produce exactly 2 cups of pumpkin seeds, so I recommend this formula when choosing the butter and seasoning for your seeds:
1/2 cup = 1 tablespoon of butter, 1/4 teaspoon seasoning
1 cup = 2 tablespoons of butter, 1/2 teaspoon seasoning
2 cups = 4 tablespoons of butter, 1 teaspoon seasoning
Choose savory or sweet seasoning
Would you prefer a savory snack, or a sweet one? Whichever you decide, you'll choose your teaspoon of salt or sugar based on that. For example, if you're going to enjoy a pumpkin spice or cinnamon sugar seasoning, you'll want to sprinkle sugar onto these seeds instead. If it's a taco seasoning, curry, oreverything bagel seasoning,you'll want to use salt.
If you decide on using an everything bagel seasoning for your seeds, don't add the seasoning to the seeds just yet. Let the seeds roast for 30 minutes first. During the last 10, brush an egg white wash (separate an egg) onto the seeds, then sprinkle on the seasoning. Roast for the last 10 minutes.
Spread the seeds onto a baking sheet
To make cleanup easier for yourself, line a baking sheet with aluminum foil and spray it with cooking spray. Spread the pumpkin seeds on it, and if you can, try to not have them overlapping.
Roast for 40 minutes
Make sure to stir the seeds every 10 minutes! It will help with roasting them evenly in the oven because you don't want to have burnt edges of your seeds. So after every 10-minute segment, mix the seeds with a wooden spoon. Once they are done, wait for them to cool completely. You don't want to burn your tongue!
Roasted Pumpkin Seeds Full Recipe
Preheat the oven to 300 degrees.
Carve out the top of the pumpkin. Use a metal spoon to scoop out the pumpkin seeds.
Using your hands, separate the pumpkin seeds from the extra pumpkin pulp in a large bowl.
Rinse the seeds, then pat them dry.
Melt the butter and mix it with the dried pumpkin seeds in a bowl.
Sprinkle the pumpkin seeds with salt (if you're making a savory blend) or sugar (if you're making something sweet).
Add in whatever seasonings you desire!
Line a baking sheet with aluminum foil, then spray it with the cooking spray.
Roast in the oven for 40 minutes. Every 10 minutes, mix the seeds with a wooden spoon. This helps them to roast evenly.
Takeaways. Pumpkin seeds are edible, nutritious seeds from pumpkins that are roasted, salted, and eaten as a snack in many parts of the world. They're very nutritious, with omega-3 fatty acids and lots of minerals, and they have anti-inflammatory effects that have many potential health benefits.
The American Heart Association recommends a quarter cup of daily intake of pumpkin seeds as part of an overall healthy diet, which is approximately 30 g. This amount will provide you with a good amount of protein, healthy fats, fiber, zinc, selenium, magnesium, and other effective nutrients.
Pumpkin seeds contain magnesium , which is important for bone formation. High magnesium intake has associations with higher bone density. Additionally, low blood levels of magnesium have links to an increased risk of osteoporosis in postmenopausal women.
Yes, you can eat the shell of a pumpkin seed. The shells add a nice crunch to this nutritious snack. They're also loaded with fiber. Pumpkin seeds with shells pack twice the fiber content of those that have already been shelled.
Absolutely, incorporating pumpkin seeds into your daily diet is generally beneficial. They provide essential nutrients like magnesium, zinc, and healthy fats, promoting overall health when consumed in moderation.however it is recommended to consult a healthcare professional before consuming it in excess.
Pumpkin seeds are highly nutritious and packed with powerful antioxidants. Eating them can help solve dietary deficiencies and may protect against various health problems. In fact, pumpkin seeds have been shown to improve heart health, blood sugar levels, fertility, and sleep quality.
Before Bedtime: As mentioned earlier, pumpkin seeds contain tryptophan, which promotes restful sleep. Eating them before bedtime can help you relax and get a good night's sleep.
What Type of Pumpkin Seeds Are Best to Eat? The best pumpkin seeds to eat are hull-less, also known as pepitas. Pepitas are naked — that is, they do not have any cream-colored hull covering them that you would see on any old jack-o-lantern. They are also delicious and full of healthy fats, protein and minerals.
The small oval-shaped pumpkin seeds also referred to as pepitas are a powerhouse of nutrients. Rich in magnesium, iron and fibre, the seeds make for a healthy and crunchy snack. The American Heart Association recommends having a quarter cup (30 grams) of pumpkin seeds every day as a part of a healthy diet.
The high quantity of magnesium in pumpkin seeds regulates the blood sugar level and supports insulin functions too. This helps in weight loss as well as reducing belly fat.
Pumpkin seeds are high in fibre. So, eating a lot of them might produce gas and bloat. In addition, it may cause constipation. Furthermore, eating them in excess may lead to adverse side effects like weight gain and low blood pressure.
Pumpkin seed extract has a protective effect against nutrient deficiency-driven hair loss. The antioxidants Vitamin E and Linoleic found in pumpkin seed extract hold strong anti-inflammatory effects and decrease oxidation, which also combats hair loss and boosts hair health.
A common practice is to add light spices and roast the seeds on a cookie sheet on the top rack of the oven for 15 to 20 minutes at 350 degrees. Eating the shells only adds to the seeds' high fiber content, which has been associated with a reduced risk of heart disease and obesity.
Pumpkin seeds can be seasoned and enjoyed raw or roasted for a simple snack option. They can also add crunch to soups, salads, sandwiches, and homemade trail mix. Pumpkin and pumpkin seeds make great ingredients in soups and salads, as well as numerous other dishes, whether raw or cooked.
Though the difference in nutritional value is minimal, the nutrients in roasted vs. raw pumpkin seeds differ slightly. For example, cooking pumpkin seeds can decrease the potency of water-soluble vitamins like B vitamins, riboflavin and thiamine.
Raw pumpkin is slightly higher in water-soluble vitamins and other nutrients than cooked pumpkin. Still, raw pumpkin seeds may have fewer antioxidants and more antinutrients than roasted seeds.
Eating pumpkin seeds as a snack can aid your weight loss journey. They are great for burning fat and gaining muscle. They are satiating and rich in zinc and calcium, protein, and fibres. Fibre helps your digestive system and makes you feel less hungry throughout the day.
Nutritional Composition: Raw seeds retain their natural nutrients, including vitamins, minerals, and healthy fats, as they have not been exposed to high temperatures. Roasting seeds can lead to some nutrient loss, particularly heat-sensitive vitamins like vitamin E and certain B vitamins.
Should I chew or swallow pumpkin seeds? Chewing pumpkin seeds thoroughly is best to maximize digestion and nutrient absorption. Chewing also helps break down any tough seed shells.
Hobby: Reading, Ice skating, Foraging, BASE jumping, Hiking, Skateboarding, Kayaking
Introduction: My name is Cheryll Lueilwitz, I am a sparkling, clean, super, lucky, joyous, outstanding, lucky person who loves writing and wants to share my knowledge and understanding with you.
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