Until last week, I had never carved a pumpkin myself. There was this one time in high school where I insisted on having a carved pumpkin … but aside from a tiny knife jab or two, I didn’t do the actual carving. But on Halloween, I carved two pumpkins and my husband carved another two. I can’t tell you how excited I was to see them lined up and lit on our front steps … heck, I may or may not be still lighting them since I love them so.
Pumpkins are fun. They are also very tasty (and nutritious! Don’t forget nutritious!). Just look at all the pumpkin recipes I have written about lately. Pumpkin Chocolate Chip Pancakes, Pumpkin Cupcakes, Pumpkin Coconut Muffins … yum.
But the flesh of the pumpkin isn’t the only wonderful, edible, tasty part. The pumpkin seeds are also amazing — especially when they are roasted. Between the kids and I, we polished off a whole batch of these Roasted Pumpkin Seeds in just days. Honestly, a few pumpkins are on my farmers’ market list for this weekend. I am hoping to puree and freeze the flesh and roast more pumpkin seeds.
Chances are, the Roasted Pumpkin Seeds won’t last long.
As far as snacks go, this is one that I can feel good about serving to the kids. According to World’s Healthiest Foods, they have a good amount of protein, iron and even anti-inflammatory benefits. For men, they may even help with prostate health.
- 2 cups raw, whole pumpkin seeds
- 1 tbsp unsalted butter, melted
- salt and pepper
- Preheat oven to 300 degrees.
- Rinse the pumpkin seeds, removing as much of the pumpkin flesh debris as you can. Lay the seeds out on paper towel to get the excess water off. It's okay if you don't get it all.
- Line a rimmed baking sheet with aluminum foil. Spread the pumpkin seeds out and drizzle with butter. Use a spatula to mix well around the sheet. Sprinkle with salt and pepper and mix again.
- Bake for 40-55 minutes until the seeds are lightly browned. Stir every 5-10 minutes after 40 minutes for even browning.
Sarah Walker Caron is a cookbook author, freelance writer and founder of Sarah’s Cucina Bella. She is the author of several cookbooks including The Super Easy 5-Ingredient Cookbook and One-Pot Pasta, both from Rockridge Press. A single mother to two kids in middle school, Sarah loves nightly family dinners, juicy tomatoes plucked fresh from the vine and lazy days on the beach. She also adores reading and traveling.