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Pumpkin seeds are packed with protein, fiber, iron, copper, magnesium, manganese, and phosphorous, as well as amino acids. They also contain some calcium, potassium, zinc, selenium, folate, and niacin, along with important acids which may help to prevent hardening of the arteries. And they’re tasty too!
Interesting facts:
Pumpkin seeds have a long history of nutritional use dating back to the Oaxaca Highlands of Mexico over 7,500 years ago. Across many cultures, while previously used as a “folk remedy”, studies are showing they can be used to treat:
- Urinary tract and bladder infections
- High blood pressure and blood sugar
- Kidney stones
- Parasites like worms
- They’re a rich source of protein, unsaturated fatty acids, vitamins, and minerals that reduce risk factors of chronic diseases, including cancer.
- In certain parts of Europe, they have been used to treat learning disorders.
- In China, pumpkin seeds are regarded as a remedy for depression.
- 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.
- Studies show that magnesium can help reduce stress and anxiety.
Flavor and Uses:
Roasted pumpkin seeds have a rich, almost peanuty flavor and can be eaten as a snack, or added to salads, soups, and casseroles. Try them ground and use them to make sauces or marinades for your favorite dishes. There are lots of recipes out there!
Roasting and Drying Process:
Drying and roasting pumpkin seeds are two different processes. One thing to do for both processes is to boil them. Pumpkin seeds don't roast evenly — the insides tend to get done faster than the shells, and they can burn in the middle before the shells are nice and toasty. To solve this problem, simmer them first in salty water for about 10 minutes. This process also helps remove the slimy goop. Drying the pumpkins after boiling will keep them crunchier.
- Pumpkin seeds can be dried in the sun, in a dehydrator at 115 – 120 degrees about an hour, or in a warm oven for 3 to 4 hours. Be sure to stir them frequently to avoid scorching.
- To roast, take your dried pumpkin seeds and toss them with oil and salt and roast in a preheated oven at 250 degrees for 10 to 15 minutes. Let cool and enjoy.
Toasted pumpkin seed with sugar and spice:
- 1 cup Raw pumpkin seeds, rinsed and dried
- 6 Tbs White sugar, divided
- 1/4 tsp Salt
- 1/2 tsp Pumpkin pie spice
- 1 Tbs Vegetable oil
Follow instructions for roasting the seeds above. THEN, in a large bowl, stir together 2 tablespoons of white sugar, salt, and pumpkin pie spice. Set aside. Heat the oil in a large skillet over medium-high heat. NOTE: seeds can pop so be careful! Add the pumpkin seeds and sprinkle the remaining sugar over them. Stir with a wooden spoon until the sugar melts, about 45 seconds. Pour seeds into the bowl with the spiced sugar and stir until coated. Allow to cool before serving. Store in an airtight container at room temperature.
Sugar and spice pumpkin seeds
For a little “bite” add cayenne pepper or hot sauce, maybe some Chinese 5-spice...
Image by Vural Yavaş from Pixabay