Pumpkins.. seed recipes.. not just for Jack o'Lanterns

Pumpkin Seeds

How to Roast the Perfect Pumpkin Seeds

1 1/2 teaspoons light olive oil

dab of unsalted butter

1/4 teaspoon salt

 

Preheat the oven to 375ºF.  Toss the pumpkin seeds with the olive oil. spread on a nonstick baking sheet, and roast for 12 to 14 minutes.  Toss the hot seeds with a dab of butter and the salt, stirring to coat, and then allow to cool (you can add cumin, curry or your favorite seasoning)

 

 

 

 

 

(sexy girl picture for Doug... there you happy now???)

 

 

Sweet & Spicy Pumpkin Seeds

1 egg white

1/4 cup natural cane sugar

1/2 teaspoon cayenne pepper

scant 1/2 teaspoon fine grained sea salt

1 cup fresh pumpkin seeds

 

Preheat oven to 375. In a medium-sized bowl whisk together the egg white, sugar, cayenne and salt. Add the pumpkin seeds and toss well. Drain off any excess egg white (using a strainer) and place seeds in a single layer across a baking sheet. Bake for about 12 minutes or until seeds are golden. Sprinkle with a bit more sugar and cayenne pepper when they come out of the oven. Taste and season with more salt if needed.

Makes one cup.

 

Curried Pumpkin Seeds

1 egg white

2 teaspoon curry powder

scant 1/2 teaspoon fine grained sea salt

1 cup fresh pumpkin seeds

 

Preheat oven to 375.

In a medium-sized bowl whisk together the egg white, curry powder and salt. Add the pumpkin seeds and toss well. Drain off any excess egg white (using a strainer) and place seeds in a single layer across a baking sheet. Bake for about 12 minutes or until seeds are golden. Sprinkle with a bit more curry powder when they come out of the oven. Taste and season with more salt if needed.

Makes one cup.

 

Black Tea & Butter Pumpkin Seeds

You can use many different types of tea here. I opted for a smoky black one, but you can go for one infused with other flavors, or even tisanes (I have a dried lime tea that I be would be interesting in this recipe). Choose a tea that is fragrant and has a pronounced flavor for best results.

 

1 teaspoon (black) tea

3 tablespoons unsalted butter, melted

scant 1/2 teaspoon fine grained sea salt

1 cup fresh pumpkin seeds

 

Preheat oven to 375.

Using a mortar and pestle or spice grinder, grind the tea into a fine powder. Set aside.

In a medium-sized bowl combine the butter and salt. Add the pumpkin seeds and toss well. Place seeds in a single layer across a baking sheet. Bake for about 12 minutes or until seeds are golden. Sprinkle with the ground tea. Taste and season with more salt if needed.

Makes one cup.

 

 

 

Savory Pumpkin Seeds

 

 

2 cups fresh pumpkin seeds

3 tablespoons butter, melted

1 teaspoon salt

1 teaspoon Worcestershire sauce

Directions

• Line a 15-in. x 10-in. x 1-in. baking pan with foil and grease the foil. In a small bowl, combine all ingredients; spread into prepared pan. Bake at 250° for 45-50 minutes, stirring occasionally.
• Increase heat to 325°. Bake 5 minutes longer or until seeds are dry and lightly browned. Serve warm, or cool before storing in an airtight container.

 

 

 

 

Skillet Toasted Pumpkin Seeds

 

Rinse pumpkin seeds. Use your fingers to remove all the pulp. Drain pumpkin seeds and discard pulp. Spread out on a cookie sheet to dry overnight.

 

Heat a large, heavy-bottomed, dry skillet over medium heat. pumpkin seeds. Shake and stir the seeds constantly as they are toasting to prevent burning.

 

When the pumpkin seeds begin to get golden, start to pop open, and release their aroma, they are done.

 

Sprinkle hot toasted pumpkin seeds with salt, garlic powder, onion powder, seasoned salt, cayenne pepper, or your choice of seasonings. Toss to coat.

 

Cool pumpkin seeds before eating or storing. Store in an airtight container at room temperature up to 3 months or refrigerate up to 1 year.

 

If you like your toasted pumpkin seeds extra-salty, soak overnight in a solution of 1/4 cup salt to 2 cups of water. Dry an additional day, then proceed as above

 

 

One morning, while frying some bacon for breakfast I glanced at the bowl of seeds that had been soaking in salt-water, over-night, and wondered about flavored sunflower seeds. I drained the grease from the pan and threw a handful of the sunflower seeds into it. I took my bacon-flavored sunflower seeds into work with me, and they were a hit.

 

 

 

The pumpkin fruit, in general, is grown as a field vegetable crop; and its seeds, nevertheless, are used as food and to extract useful pumpkin seed oil. In fact, in some parts of central Europe (Styrian province in Austria, Slovenia and Hungary), it is cultivated as a major oil-seed crop at a commercial scale.

Generally, the pumpkin fruit is allowed to mature completely in order to obtain good-quality seeds. Each fruit contains up to 500 cream-white husky seeds located at its central hollow cavity interspersed in between net like mucilaginous fibers. The seeds are semi-flat, have a typical oval shape with a conical tip. Inside, the edible kernel has olive-green color. The kernels have sweet, creamy nutty flavor enjoyed in deserts, as a snack, in savory dishes, etc. In Central America, hulled and roasted pumpkin seeds known as Pepita.

 

 

  

 

Health benefits of pumpkin seeds

• Crunchy, delicious pumpkin seeds are high in calories, about 559 calories per 100 g. In addition; they are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.
• Their high caloric content mainly comes from protein and fats. On the positive side, the nuts are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid(18:1) that helps lower bad LDL cholesterol and increases good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet, which is liberal in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
• The seeds contain good-quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance. In addition, the seeds are an excellent source of amino acid tryptophan and glutamate. Tryptophan is converted into serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature's sleeping pill.Further, tryptophan is a precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1mg niacin).
• Glutamate is required in the synthesis of γ-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neurotic conditions.
• Pumpkin seeds are a very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-gamma per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Thus, it helps maintain the integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals.
• Pumpkin kernels are an also excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors for various enzymes during cellular substrate metabolism in the human body. In addition, niacin helps to reduce LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn reduces anxiety and neurosis.
• Furthermore, its seeds contain very good levels of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Just as in pine nuts, pumpkin seeds too are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake). Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pumpkin kernels helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

 

 

 

Medicinal values of pumpkin seeds.

• Research studies suggest that pumpkin seed to have DHEA (Di hydro epi-androstenedione) blocking actions. Thus, it cuts the risk of prostate and ovarian cancers.
• In addition, experimental studies suggest that certain phytochemical compounds in pumpkin seed oil may have a role in prevention of diabetic nephropathy (kidney disease).

 

Culinary uses

Whole as well as hulled pumpkin kernels are used in variety of recipes worldwide.

Here are some serving tips:

 

• Raw kernels can be enjoyed as healthy snacks. Whole seeds can equally be enjoyable when roasted.
• In addition, the kernels can be salted or sweetened. In Mexico, the seeds are usually toasted and flavored with salt, lime, or chili pepper, and eaten as snacks.
• Pumpkin seeds are one of the ingredients in the Mexican mole sauce.
• Just like other nuts and seeds, they can also be used in granolas, biscuits, breads, cookies, casseroles or baked goods.
• The seeds also used in salads especially sprinkled over fruit/vegetable salads.
• You may add them to desserts, particularly sundaes and other confectionary.
• The seeds are frequently added to enrich in meat, poultry, rice, and vegetable dishes.
• Pumpkin seed oil is used in salad dressing as well as in cooking. In Austrian-Styria, the oil is mostly used to add to soups and salad dressings along with vinegar, salt and minced garlic.

 

Safety profile

Unlike tree nut's allergy, it is rare to find true pumpkin-seeds allergy incidences. However, in known sensitive persons a few allergic symptoms may appear due to antigenic cross-reactions with some other nuts, seeds and fruits, especially of Anacardiaceae family such as mango,cashew nuts, pistachio,etc. Persons with previous history of allergic-reactions to these seeds, and nuts may therefore need to observe caution. (Medical disclaimer).

 

 

Pumpkin Seed Brittle

1/4 cup (1/2 stick) unsalted butter, plus more for baking sheet

1/2 cup packed light-brown sugar

1/4 cup honey

1 cup fresh pumpkin seeds, rinsed well, dried, and toasted

 

Directions

1. Butter an 11-by-17-inch rimmed baking sheet; set aside.
2. Melt butter in a small saucepan over medium heat. Stir in sugar and honey. Bring to a boil. Cook, without stirring, until mixture is medium amber and a candy thermometer registers 280 degrees, about 6 minutes. Stir in pumpkin seeds. Cook until mixture reaches 300 degrees, about 2 minutes. Pour onto prepared baking sheet. Let cool completely. Break into pieces.

 

  

  

Pumpkin Seed Trail Mix

Ingredients

• 1 cup raw pumpkin seeds
• 1 tablespoon extra-virgin olive oil
• Coarse salt
• 1/2 cup large unsweetened coconut flakes
• 1/2 cup whole almonds (toasted)
• 1/2 cup dried cranberries
• 1/4 cup candied ginger (cut into 1/4-inch pieces

1. Preheat oven to 375 degrees. Combine pumpkin seeds and olive oil on a rimmed baking sheet. Season with coarse salt. Toss to combine. Spread in a single layer. Toast, stirring halfway through, until golden, about 8 minutes
2. Place toasted pumpkin seeds, coconut flakes, almonds, dried cranberries, and candied ginger in a bowl. Mix to combine. Divide among jars, containers, or bags.

Cook's Note

Trail mix can be stored at room temperature for up to 2 weeks.