If you’re carving a Jack-O-Lantern this year, take advantage of all the goodness inside! Pumpkin seeds are an excellent source of antioxidants. They help rid the body of ‘free radicals’ which cause damage to cells. Pumpkin Seeds contain antioxidants vitamin E, zinc, copper, manganese and carotenoids. Antioxidants may aid in the reduction of inflammation, consuming antioxidant-rich foods can help protect against many diseases. Vitamin E enhances the body's immune response and helps protect against infectious diseases. While zinc protects our bodies from inflammation, invading pathogens, and allergies. Thereby helping prevent infections and boosting overall immunity.
Follow these super easy step-by-step instructions, and you’ll be rewarded with a special and delicious treat, no trickery involved.
How to Roast Pumpkin Seeds
Whether you’re carving spooky pumpkin faces for Halloween or making homemade pumpkin puree from scratch, don’t forget to save the edible seeds inside! This healthy snack recipe is easy to make at home and a fun little project to get the kids involved.
Step 1: Remove & Rinse
Using a large spoon remove the entangled raw seeds, inside pulp, and stringy fibres, from the pumpkin. The seeds from carving pumpkins and pie pumpkins are edible. You'll get different amounts of seeds depending on the size of your pumpkin. Place all your seeds in a sieve and rinse out any extra gunk or stringy bits from your seeds.
Step 2: Dry
Ensure your seeds are thoroughly dried up. Use a kitchen towel or roll. This will help your seeds become nice and crispy when being roasted in the oven. If they aren't dried thoroughly the excess moisture will build up in the oven and prolong cooking time.
Step 3: Seasoning
Toss the now dried seeds in a bowl with olive oil and salt. Make sure to spread out the seeds on the baking tray, this will ensure even roasting throughout.
Step 4: Roasting
Roast the seeds at a moderate heat of about 177ºC for about 10-15 minutes. Check on the seeds every few minutes to toss them around, this promotes even roasting. When the seeds have gained a golden brown colour, they're ready to be removed from the heat. Easy peasy.
What are The Benefits of Roasting Pumpkin Seeds?
- Easy, hassle-free snack
-Roasted Pumpkin seeds are more healthful than its RAW counterpart. This is due to the high levels of phytic acid present in Pumpkin seeds. Phytic acid binds to minerals before these can be absorbed by the body including calcium, iron, zinc and manganese.
-Deliciously versatile, Pumpkin Seeds can be seasoned with all different kinds of spices creating unique and flavourful combinations.
Roasting Pumpkin Seeds
Preheat oven to 177ºC.
Rinse pumpkin seeds in a colander to remove the pulp and fibres. Pat dry with a towel.
In a bowl combine pumpkin seeds, olive oil, and salt.
- Lightly grease a sheet pan with olive oil. Evenly spread the seasoned pumpkin seeds on the sheet pan.
Bake until the seeds are toasted and crunchy, about 12 to 15 minutes.
Stir every 5 minutes for even toasting, check for doneness with each stir by taste testing a seed for crunchiness.
- Transfer the roasted pumpkin seeds to a bowl to cool down.