As the brisk weather and Halloween season creep upon us, so do the abudant amounts of fun and festive recipes! It’s no surprise that pumpkins are an all-time Fall favorite, but what about the seeds? If you find yourself looking for versatile, easy, and delicious ways to eat pumpkin seeds this season, look no further. The best part about these tasty little morsels? They are packed with wholesome nutrients such as magnesium, zinc, omega-3 fatty acids, and fiber and are beneficial for heart, immune, and liver health! Read on to unveil some of the ways you can incorporate pumpkin seeds into your diet:
1. Roast them: Preheat your oven to 250F. Transfer pumpkin seeds from pumpkin into a strainer. Rinse until the seeds are clean and free of the pumpkin fibers. Bring a pot of water to a boil and add seeds. Boil for 10 minutes, drain seeds, and pat dry. Transfer seeds to a bowl and toss seeds with 1 T olive oil and 1 t of salt if desired. Spread seeds out on a large baking sheet and roast. Stir seeds every 10 minutes until they are crisp and golden brown, about 1 hour total. Let cool. For a spicier version, add cumin, garlic salt, and coriander before roasting.
2. Use as a garnish for soups, salads, or yougurt parfaits: Sprinkle seeds, raw or roasted, on top of your favorite salad or soup to add a nice crunch. Pepitas, another term for pumpkin seeds, also pair well with savory yogurts. Combine with local honey, plain or vanilla Greek yogurt, and berries to make a hearty and satisfying breakfast.
3. Add them to your favorite pesto recipe: Fill a blender with fresh basil leaves, ½ cup of Parmesan cheese, ½ cup of olive oil, and toasted pumpkin seeds. Add 1-2 cloves of garlic if desired. Blend until desired consistency is reached and season with salt and black pepper. Spread on toast, top on pasta, or enjoy with crackers!