How to Eat Pumpkin Seeds: Roasting, Toasting & Cooking with Kids

Introduction

Pumpkin seeds are a tasty and nutritious snack that can be enjoyed all year round. They’re packed with vitamins, minerals, and other nutrients that can help support overall wellbeing. But how do you prepare them? In this article, we’ll explore how to eat pumpkin seeds by roasting, toasting, and cooking with kids. We’ll also look at the many benefits of eating pumpkin seeds and provide 10 delicious recipes for enjoying them.

Roasting Pumpkin Seeds: A Step-by-Step Guide

To roast pumpkin seeds, you’ll need a few simple ingredients, such as olive oil, salt, and pepper. Here’s a step-by-step guide to roasting pumpkin seeds:

• Gather necessary ingredients. You’ll need 2 tablespoons of olive oil, 1 teaspoon of salt, and some freshly ground black pepper.
• Clean and prepare the pumpkin seeds. Rinse the pumpkin seeds in a colander until all of the pulp is removed. Pat the seeds dry with a paper towel.
• Roast the pumpkin seeds. Preheat the oven to 350°F (175°C). Spread the pumpkin seeds on a baking sheet lined with parchment paper. Drizzle the olive oil over the seeds and sprinkle with salt and pepper. Bake for 15 minutes or until golden brown.

How to Toast Pumpkin Seeds for a Healthy Snack

Toasting pumpkin seeds is a quick and easy way to enjoy them. Here’s what you need to do:

• Gather necessary ingredients. You’ll need 1 tablespoon of olive oil, 1 teaspoon of garlic powder, and some sea salt.
• Clean and prepare the pumpkin seeds. Rinse the pumpkin seeds in a colander until all of the pulp is removed. Pat the seeds dry with a paper towel.
• Toast the pumpkin seeds. Heat the olive oil in a skillet over medium heat. Add the pumpkin seeds and garlic powder and stir to combine. Cook for 5 minutes or until the seeds are lightly browned, stirring frequently. Sprinkle with sea salt and serve.

Spicy and Sweet: Recipes for Cooking Pumpkin Seeds

If you’re looking to get creative with your pumpkin seeds, here are three delicious recipes to try:

Recipe 1: Spicy Pumpkin Seeds

• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon sea salt
• 1 cup pumpkin seeds

Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. In a bowl, mix together the olive oil, chili powder, cumin, garlic powder, cayenne pepper, and sea salt. Add the pumpkin seeds and stir to coat. Spread the seeds on the prepared baking sheet and bake for 15 minutes or until golden brown. Serve warm.

Recipe 2: Sweet and Salty Pumpkin Seeds

• 1 tablespoon coconut oil
• 1 teaspoon honey
• 1 teaspoon sea salt
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1 cup pumpkin seeds

Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. In a bowl, mix together the coconut oil, honey, sea salt, cinnamon, and nutmeg. Add the pumpkin seeds and stir to coat. Spread the seeds on the prepared baking sheet and bake for 15 minutes or until lightly browned. Serve warm.

Recipe 3: Maple-Glazed Pumpkin Seeds

• 1 tablespoon maple syrup
• 1 teaspoon olive oil
• 1 teaspoon sea salt
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1 cup pumpkin seeds

Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. In a bowl, mix together the maple syrup, olive oil, sea salt, cinnamon, and nutmeg. Add the pumpkin seeds and stir to coat. Spread the seeds on the prepared baking sheet and bake for 15 minutes or until lightly browned. Serve warm.

The Benefits of Eating Pumpkin Seeds

Eating pumpkin seeds has many benefits. According to a study published in the journal Nutrients, pumpkin seeds are “a rich source of polyunsaturated fatty acids, dietary fiber, minerals, and vitamins.” Let’s take a closer look at the nutritional and health benefits of eating pumpkin seeds.

Nutritional Benefits

Pumpkin seeds are a good source of protein, providing 12.9 grams per 100 grams. They’re also high in fiber, with 7.7 grams per 100 grams. In addition, pumpkin seeds are an excellent source of essential vitamins and minerals, such as vitamin E, magnesium, zinc, iron, and phosphorus.

Health Benefits

Eating pumpkin seeds may help reduce inflammation, improve heart health, and protect against certain diseases. According to a study published in the journal Nutrition Research, consuming pumpkin seeds can increase levels of antioxidants in the body, which can help protect against oxidative stress and chronic disease.

10 Creative Recipes for Enjoying Pumpkin Seeds

Pumpkin seeds can be enjoyed in a variety of ways. Here are 10 creative recipes for enjoying them:

Recipe 1: Honey-Mustard Pumpkin Seeds

• 1 tablespoon honey
• 1 tablespoon Dijon mustard
• 1 teaspoon olive oil
• 1 teaspoon sea salt
• 1/2 teaspoon garlic powder
• 1 cup pumpkin seeds

Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. In a bowl, mix together the honey, mustard, olive oil, sea salt, and garlic powder. Add the pumpkin seeds and stir to coat. Spread the seeds on the prepared baking sheet and bake for 15 minutes or until golden brown. Serve warm.

Recipe 2: Spicy Coconut Pumpkin Seeds

• 1 tablespoon coconut oil
• 1 teaspoon chili powder
• 1 teaspoon garlic powder
• 1/2 teaspoon cumin
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon sea salt
• 1 cup pumpkin seeds

Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. In a bowl, mix together the coconut oil, chili powder, garlic powder, cumin, cayenne pepper, and sea salt. Add the pumpkin seeds and stir to coat. Spread the seeds on the prepared baking sheet and bake for 15 minutes or until golden brown. Serve warm.

Recipe 3: Maple-Cinnamon Pumpkin Seeds

• 1 tablespoon maple syrup
• 1 teaspoon olive oil
• 1 teaspoon sea salt
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1 cup pumpkin seeds

Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. In a bowl, mix together the maple syrup, olive oil, sea salt, cinnamon, and nutmeg. Add the pumpkin seeds and stir to coat. Spread the seeds on the prepared baking sheet and bake for 15 minutes or until lightly browned. Serve warm.

Recipe 4: Curry-Spiced Pumpkin Seeds

• 1 tablespoon olive oil
• 1 teaspoon curry powder
• 1 teaspoon garlic powder
• 1/2 teaspoon turmeric
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon sea salt
• 1 cup pumpkin seeds

Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. In a bowl, mix together the olive oil, curry powder, garlic powder, turmeric, cayenne pepper, and sea salt. Add the pumpkin seeds and stir to coat. Spread the seeds on the prepared baking sheet and bake for 15 minutes or until golden brown. Serve warm.

Recipe 5: Sesame-Soy Pumpkin Seeds

• 1 tablespoon sesame oil
• 1 tablespoon soy sauce
• 1 teaspoon garlic powder
• 1/2 teaspoon ginger
• 1/4 teaspoon red pepper flakes
• 1/2 teaspoon sea salt
• 1 cup pumpkin seeds

Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. In a bowl, mix together the sesame oil, soy sauce, garlic powder, ginger, red pepper flakes, and sea salt. Add the pumpkin seeds and stir to coat. Spread the seeds on the prepared baking sheet and bake for 15 minutes or until golden brown. Serve warm.

Recipe 6: Herbed Pumpkin Seeds

• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• 1/4 teaspoon paprika
• 1/2 teaspoon sea salt
• 1 cup pumpkin seeds

Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. In a bowl, mix together the olive oil, oregano, thyme, garlic powder, paprika, and sea salt. Add the pumpkin seeds and stir to coat. Spread the seeds on the prepared baking sheet and bake for 15 minutes or until golden brown. Serve warm.

Recipe 7: Parmesan-Garlic Pumpkin Seeds

• 1 tablespoon olive oil
• 1 tablespoon grated Parmesan cheese
• 1 teaspoon garlic powder
• 1/2 teaspoon Italian seasoning
• 1/4 teaspoon red pepper flakes
• 1/2 teaspoon sea salt
• 1 cup pumpkin seeds

Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. In a bowl, mix together the olive oil, Parmesan cheese, garlic powder, Italian seasoning, red pepper flakes, and sea salt. Add the pumpkin seeds and stir to coat. Spread the seeds on the prepared baking sheet and bake for 15 minutes or until golden brown. Serve warm.

Recipe 8: Chipotle-Lime Pumpkin Seeds

• 1 tablespoon olive oil
• 1 teaspoon chipotle powder
• 1 teaspoon garlic powder
• 1/2 teaspoon cumin
• 1/4 teaspoon smoked paprika
• 1/2 teaspoon sea salt
• 1 tablespoon lime juice
• 1 cup pumpkin seeds

Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. In a bowl, mix together the olive oil, chipotle powder, garlic powder, cumin, smoked paprika, and sea salt. Add the lime juice and stir to combine. Add the pumpkin seeds and stir to coat. Spread the seeds on the prepared baking sheet and bake for 15 minutes or until golden brown. Serve warm.

Recipe 9: BBQ-Flavored Pumpkin Seeds

• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon sea salt
• 1 tablespoon BBQ sauce
• 1 cup pumpkin seeds

Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. In a bowl, mix together the olive oil, paprika, garlic powder, onion powder, cayenne pepper, and sea salt. Add the BBQ sauce and stir to combine. Add the pumpkin seeds and stir to coat. Spread the seeds on the prepared baking sheet and bake for 15 minutes or until golden brown. Serve warm.