Halloween is just around the corner. Is there any better time to celebrate the joy of pumpkin seeds than during the pumpkin carving season? These seeds are nature’s gift with purchase. It’s schmaltzy, but true. Why waste a nutritious and versatile freebie?
The fact that pumpkin (and winter squash) seeds are high in healthy oils and fiber more than justifies a few minutes of sticky sorting. Better yet, they have an abundance of vital nutrients:
- Zinc—Approximately 100 enzymes in your body require zinc to function. It is involved in numerous aspects of cellular metabolism. Zinc plays a role in your protein synthesis, wound healing, DNA synthesis and cell division. Interestingly, it is also required for proper sense of taste and smell. Zinc has an affinity to your immune function. This is why it is often added to cold lozenges. Although your body requires regular intake of zinc, it does not have a specialized zinc storage system.
- Magnesium—As a cofactor in hundreds of enzyme systems, magnesium regulates a diverse universe of biochemical reactions in your body. It is required for energy production. It contributes to the structural development of bone. Magnesium also plays a role in the active transport of nerve impulses, as well as muscle contraction, normal heart rhythm and blood pressure regulation.
- Iron—Integral to maintaining good health, iron is an essential component of proteins involved in oxygen transport. It is also essential for the regulation of cell growth and differentiation. A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance and decreased immunity.
If you have kids, let them help with the seeds. Make it a fun little post-carve family project. They’ll be proud and excited to eat something they had a hand in preparing. Although there are many ways to spice seeds up, here is an easy approach to drying them for storage:
- Pre-heat oven (250°F)
- Scoop the seeds from the shell and place in a sieve
- Place the sieve in a bowl of warm water and loosen the seeds from their fibers with your hands. It is also possible to help loosen the seeds from their fibers by soaking them in salt water (1/2 teaspoon per cup of water)
- Dispose of the fibers (great for the compost pile!)
- Remove the sieve from the water (with seeds inside), drain and pat the water droplets from the cleaned seeds
- Spread the damp seeds thinly across a baking dish and place in the oven
- Checking regularly, bake until golden (approximately 40 minutes). The seeds will become crispier as they cool
- Store in an airtight glass container
Seeds can be a great way to divert attention away from candy. With so many delicious ways to enjoy pumpkin and winter squash seeds, Halloween could be the start of a nutritious tradition. (OK, that might be stretching it.)
Here are some ideas for integrating these wonderful seeds into your meals:
- Place a handful of seeds into a grinder, gently grind and add them to your morning oatmeal. (Coffee grinders are great for this if you have one you’ve never used for coffee! Otherwise, your oatmeal will taste like your morning brew.)
- While roasting them, add a light coating of sunflower oil and a dusting of large grained mineral salt. Use them to top off a soup, or to add a bit of texture to a sautéed vegetable dish.
- Next time you prepare homemade pesto, use pumpkin seeds instead of pine nuts. They add a crunchy texture.
One final thought. As with other fruits and vegetables, we always recommend buying chemical-free produce that is raised sustainably and close to home. Think about taking time this weekend to visit a local pumpkin patch. Let the kids select their own carving pumpkin… and maybe pick up a few cooking pumpkins while you are there. Enjoy the full expression of the season.
We’re curious—how do you like to prepare your seeds?
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