How to bake fresh pumpkin seeds

Baked pumpkin seeds are a delicious and easy-to-make treat.

Pumpkins are carved each year for Halloween, but the seeds that are removed to make Jack-o-Lanterns can be easily transformed into a delicious and nutritious snack. According to "World's Healthiest Foods," pumpkin seeds are a good source of several nutrients like magnesium, iron, zinc and Vitamin K. Pumpkin seeds are also a natural anti-inflammatory and contain phytosterols, plant-based compounds shown to reduce cholesterol and protect against some cancers. Enjoy baked pumpkin seeds with minimal effort.

Things You'll Need

• Medium pumpkin
• Kitchen knife
• Spoon with long handle for removing seeds from pumpkin
• Colander
• Paper towels
• Baking sheet
• Gallon-size zipper storage bag
• Vegetable or olive oil
• Seasoning of choice (salt, garlic powder, chili powder, black pepper, etc.)

Instructions

1. Preheat oven to 300 degrees Fahrenheit. Cut a hole in the bottom of the pumpkin with the kitchen knife and remove the seeds with the spoon. Place the seeds and pulp in a bowl or on newspaper.

2. Pour the seeds into the colander, place under warm running water and clean by removing any large chunks of pulp and strings with your fingers. Pull firmly if necessary and rinse until completely clean.

3. Spread the clean seeds on paper towels and allow to dry for about thirty minutes.

4. Pour the dry seeds into the gallon zipper storage bag, add one to two tablespoons of vegetable or olive oil and your seasoning of choice, such as salt, chili or garlic powder, to taste. Seal the bag and shake vigorously to coat the seeds.

5. Oil the baking sheet or line it with parchment paper and spread the coated seeds in an even single layer on the baking sheet.

6. Bake for at least 30 minutes, stirring occasionally, until dry and golden brown. Once cooled, the seeds can be stored in an airtight container for at least a week.

Tips & Warnings

• Clean the pulp from the pumpkin seeds soon after scraping them from the pumpkin or the pulp will dry and become difficult to remove.

• Try boiling the seeds in salted water for ten minutes prior to baking instead of coating the seeds with seasoning and oil.

• The outer shell of the pumpkin seed is edible.

• Remember to stir the seeds while baking to avoid burning.

References

• World's Healthiest Foods: Pumpkin Seeds
• Health Diaries: 10 Health Benefits of Pumpkin Seeds

Resources

• Nutrition Facts: Pumpkin Seeds
• Pumpkin Growing Tips