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.
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.
Normal prostate function relies on optimal zinc levels. For this reason, a handful of pumpkin seeds a 2-3 times a week can improve your prostate health. They may limit prostate enlargement. Pumpkin seeds contain phytosterol, which is a protective compound that may be responsible for reducing prostate enlargement.
One can include pumpkin seeds in the total dose of 4-8 teaspoons of 2-3 types of seeds per day. To summarize, pumpkin seeds are beneficial to become healthy as they contain a lot of nutrients in them which are heart-healthy, blood pressure healthy, and also helpful in type 2 diabetes.
Some people soak pumpkin seeds before roasting them—they say it helps make the seeds extra crispy. But our Test Kitchen found that soaking the seeds didn't make much of a difference when it came to crispiness. If you do soak your seeds, though, be sure to dry them thoroughly before roasting.
A. People allergic to pumpkin seeds should avoid consuming them. In addition, pregnant and lactating women, infants, people with hypoglycemia and hypotension should avoid eating pumpkin seeds. In addition, if you are on a low-calorie diet, you should limit its consumption as they are high in calories.
Pumpkin seeds fall into a category of fats called unsaturated fats. These are the fats that are actually beneficial to the body and can help with weight loss.
Natural remedies, such as soy, green tea, pygeum, grass pollen, and saw palmetto, may help to naturally shrink the prostate in some people. Other strategies, such as behavioral changes may also help to shrink the prostate naturally.
Nuts – almonds, cashew nuts, peanuts and pine nuts are high in zinc, a beneficial mineral for those suffering from an enlarged prostate as it can be anti-inflammatory.
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.
Pumpkin is also a great option for people with diabetes due to its high fiber and low carbohydrate count per serving. Plus, it's packed with nutrients and vitamins.
Although cooking may lead to a loss of micronutrients, one study found that roasting pumpkin seeds increased their antioxidant, phenol, and flavonoid contents ( 4 ).
Eating the shells only adds to the seeds' high fiber content, which has been associated with a reduced risk of heart disease and obesity. Whole, roasted pumpkin seeds in their shells contain about 5.2 grams of fiber per serving, while shelled seeds contain just 1.8 grams.
If your roasted pumpkin seeds are chewy after baking then either they are still warm (they'll be crisp once cooled completely) or they haven't been baked long enough. Look for them to be a beautiful golden brown color!
How to prepare pumpkin seeds. To clean the seeds, tip them into a sieve and wash under cold running water, pulling away any of the pulp from the pumpkin to discard it. Don't worry if it doesn't all come off, as it will once the seeds are boiled.
Snacking on pumpkin seeds before bed may help you get a better night's rest. Pumpkin seeds are a natural source of tryptophan, an amino acid that promotes sleep. The zinc, copper, and selenium in pumpkin seeds can also affect sleep duration and quality.
The ideal portion size of pumpkin seeds can vary based on factors such as age, sex, overall health, and dietary requirements. A general guideline is to consume a small handful or approximately one to two tablespoons of pumpkin seeds per day.
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.
To best complement a weight loss diet, choose raw, unsalted pumpkin seeds either with or without their shells. These seeds can be added to a number of dishes or eaten on their own as a healthy snack. Shop for raw, unsalted pepitas or in-shell pumpkin seeds online.
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