Monday, October 4, 2010

Pumpkin seeds

We went to Lancaster Farm Fresh's stand at Central Market on Saturday, and each of our kids picked out a favorite pumpkin for carving. They were sooooo excited! Each drew a picture on his and her pumpkins, and we cut the tops off and pulled out the seeds and guts.

After washing the seeds and letting them air dry overnight, I cracked open one of the white hulls and pulled out the tender green seed inside. Yum! I also like to buy a bag of pumpkin seeds from the natural food store (always buy them from the refrigerated section so you know they are fresh) and add this nutrient-dense food to berries and yogurt.

The rest of this post is some great info on pumpkin seeds from Whole Food's website:
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious, and nutritious, that they can be enjoyed throughout the whole year.

Tips for Preparing Pumpkin Seeds:

While most stores sell pumpkin seeds, it is fun and easy to make your own. To do so, first remove the seeds from the pumpkin's inner cavity and wipe them off with a paper towel if needed to remove excess pulp that may have stuck to them. Spread them out evenly on a paper bag and let them dry out overnight.

Place them in a single layer on a cookie sheet and light roast them in a 160-170ºF (about 75ºC) oven for 15-20 minutes. By roasting them for a short time at a low temperature you can help to preserve their healthy oils.

A Few Quick Serving Ideas:

Add pumpkin seeds to healthy sautéed vegetables.

Sprinkle pumpkin seeds on top of mixed green salads.

Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.

Add chopped pumpkin seeds to your favorite hot or cold cereal.

Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.

Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground pumpkin seeds.

Nutritional Profile
Pumpkin seeds are a very good source of the minerals phosphorus, magnesium and manganese. They are also a good source of other minerals including zinc, iron and copper. In addition, pumpkin seeds are a good source of protein and vitamin K.


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