Did you know that Pumpkin Seeds are packed with nutrition? Pumpkin seeds are a great topping or snack to have on the go. Try adding these seeds to your snacks or dishes for a healthy crunch. Pumpkin seeds are rich in antioxidants, fiber, iron, zinc, magnesium.
Can you eat pumpkin seeds? Pumpkin seeds are composed of two parts; the hull which is the cream-colored shell and the kernel or pepita which is olive green in color.
Eating the whole pumpkin seed provides fiber and an excellent source of zinc from the shell, or the hull. Just like sunflower seeds, the shell can be eaten, but the kernel is the tastiest. According to the USDA National Nutrient Database, 1 ounce (28 grams) of pumpkin seeds (kernel/pepita) provides approximately 126 calories, 5.3 grams of protein, 5.5 grams of fat mainly from unsaturated sources, 15 grams of carbohydrates, and 5 grams of total dietary fiber.
Pumpkin seed kernels, or pepitas are a seasonal favorite during the fall, but are available year-round. Try adding pepitas to some of your favorite recipes. Salads, homemade granola, baked goods, roasted vegetables, and breakfast bowls are great ways to incorporate them in a recipe.
What can you do with your seeds after you carve your pumpkin?
Roast them. Learn how to roast your seeds instead of throwing them out.
How to Roast Pumpkin Seeds
Remove seeds from pumpkin. Use a large spoon to scoop out the raw seeds, stringy fibers, and pulp from the inside of the pumpkin.
Place seeds in a colander to rinse and clean off as much fibers as possible. Thoroughly dry all seeds using a kitchen towel. Let seeds dry overnight to minimize moisture when roasting.
Place dry seeds in a bowl with a small amount of olive oil, top with your favorite spices for multiple tasteful combinations. Choose spices such as chili powder, garlic powder, paprika, salt, and pepper.
Use cooking spray to line a baking sheet. 10. Evenly spread out pumpkin seeds on a baking sheet.
Place in a 350 degree preheated oven for 15-20 minutes, tossing every 5 minutes for even roasting.
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