Boasted for their fiber and nutrion-packed qualities, pumpkin seeds are a highlight of the season. See below for easy prep instructions for delicious oven-roasted pumpkin seeds and make sure you let The Salted Pistachio know which spices you used to flavour your own seeds.
Waste not, want more!
Unlike most, I can’t wait for the summer to end.
Every year, when October comes around I think of pumpkin pie and, later in the month, pumpkin seeds from our decorative pumpkin. While pumpkin seeds can be found in stores year-round, freshness counts when it comes to nutrition and taste.
There are many different types of pumpkins; however the most familiar is the round orange variety largely available in the autumn months. Besides the tasty seeds of the pumpkin, the flesh can be mashed, pureed and used to make soups and baked-goods such as muffins (Check back soon for a pumpkin-muffin recipe!).
Pumpkin seeds – also known as pepitas – contain high amounts of manganese, zinc, magnesium, iron and tryptophan and have been known to boost immune function as well as promote men’s prostate health.
- Large bowl
- Draining pot or bowl
- Large cookie sheet
- Wax or parchment paper, or alternative surface for drying
- 2 cups – pumpkin seeds
- 2 and ½ tsp – salt
- 1 tsp – sugar
- Drizzle of oil (about 2 tbsp.)
* Try your own variety of spices to flavour this seasonal snack
Preheat oven to about 250° F and collect all of the ingredients and tools you will need.
Separate the seeds from the pulp and rinse (or boil*) the seeds to clean the majority of remaining pulp off. You may rinse the seeds in a strainer and give them a quick wash in a bowl, covered with water and a tsp or so of both salt and sugar. Drain the seeds and let them dry on a single layer until most of the moisture has dried off the surface of the seeds (a reusable cloth towel or parchment paper or aerated pizza pan works great). Spread seeds out evenly on a cookie-sheet and sprinkle with a cooking oil of your choice and salt (you may also add other spices*)
Mix around seeds, oil and salt on cookie-sheet until well-coated and put into oven. Bake for 45-55 minutes or until lightly golden brown. Enjoy after cooled and on the go for a great snack that will make you wish it was harvest season all year round.
*You may decide to rinse, boil, or soak your seeds overnight. To rinse, see above instructions. If you’re not particular on the fibrous shells, you can boil, cover seeds with water and a pinch of salt in a pot and bring to boil. Let simmer for 5-10 minutes and drain as above. To soak seeds overnight, cover seeds with water and a tsp of salt. You may wish to add a ½ tsp of sugar, as well. Cover with wax or parchment paper and leave at room temperature for a few hours or overnight. Continue with the above instructions to drain.
* You may mix in paprika, cinnamon and sugar, garlic and pepper spice or garlic powder in with the original oil and salt. However, beware of over-salting with garlic salt in addition to the original salt. Also, you may want to bake the cinnamon-sugar pumpkin seeds for an additional 3-5 minutes.