Well, I learned something new today. I’ve known for a long time that pumpkin seeds are a generally healthy snack (definitely better for you than chips). But I really had no idea how beneficial of a food they are! As described in this post on The World’s Healthiest Foods pumpkin seeds are chock-full of antioxidants, health supporting phytosterols, and essential minerals such as phosphorus, magnesium, manganese, copper, zinc and iron. And apparently they are a good source of protein. Who knew?
Although there’s nothing quite like sticking your hand in a cold, slimy, wet pumpkin to pull out the seeds, you can also buy raw pumpkin seeds year-round in grocery and bulk food stores. And since studies suggest that eating the whole seed, shell and all provides the most beneficial nutrients, why not make them extra tasty and toasty! Here we have four ways to season your raw unshelled pumpkin seeds for a delicious and nutritious vegan, gluten free, paleo snack.
- Lightly Salted: Drizzle half a cup of raw pumpkins seeds with 1 tbsps of olive oil and then sprinkle with 2 tsps of Himalayan Pink Rock Salt or Sea Salt. Toss to coat.
- Olive Oil and Montreal Steak Spice: Drizzle half a cup of raw pumpkins seeds with 1 tbsp of olive oil and then sprinkle with 2 tsps of Montreal Steak Spice seasoning. Toss to coat.
- Ginger and Pepper: Drizzle half a cup of raw pumpkins seeds with 1 tsp of vegetable oil, then sprinkle with 1 tsp ground ginger and ½ tsp ground Rainbow Pepper. Toss to coat.
- Maple Syrup: Drizzle half a cup of raw pumpkins seeds with 1 tbsp of real Maple Syrup. Toss to coat.
To toast, spread each of the seed combinations in a single layer on separate cookie sheets. Lightly roast them in a 160-170°F (about 75°C) oven for 15-20 minutes. Apparently roasting them for any longer than 20 minutes can cause unwanted changes in the beneficial seed fats.
Once toasted, cool down and enjoy or store in airtight containers at room temperature. Or mix them all together for an interesting flavoured treat!
So, do you eat the pumpkin seeds with the shell on or off?