Carving pumpkins is one of my favourite things to do with the kids during the Autumn season. Going to the pumpkin farm, watching the kids pick the most special pumpkin in the world, and then carving them! But what do you do with all the pumpkin “guts”? Sure, you can compost it OR you can roast themmmmmmmmm.
Pumpkin seeds are filled with some serious goodness no matter which way you eat them. They are the only seed that is alkaline-forming which is probably a life saver in this world of high acidic diets.
Nutritional Facts & Health Benefits of Pumpkin Seeds:
- Are filled with lots of minerals including phosphorus, magnesium, manganese, iron and copper.
- Are a good source of vitamin K.
- Contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.
- Contain L-tryptophan, which helps with good sleep and lowering depression. Tryptophan is converted into serotonin and niacin. Serotonin is also very helpful in helping us to have a good night’s sleep.
- Are high in zinc, making them a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis. In a study of almost 400 men (age from 45-92) published in the American Journal of Clinical Nutrition they found a correlation between low dietary intake of zinc, low blood levels of the trace mineral and osteoporosis at the hip and spine.
- Are a good source vitamin E; they contain about 35.10 mg of tocopherol per 100 g.
- Are the most alkaline-forming seed.
- Are an excellent source of vitamin B group (thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates).
- Contain good quality protein. 100 g seeds provide 30 g.
- According to studies, pumpkin seeds prevent calcium oxalate kidney stone formation.
- Reduce inflammation for arthritis without the side effects of anti-inflammatory drugs.
- Are used in many cultures as a natural treatment for tapeworms and other parasites.
- Are good for prostate health! The oil in pumpkin seeds alleviates difficult urination that happens with an enlarged prostate.
- Eat with the shell, the shell is high in fibre.
So how to roast those bad boys? Here is a simple recipe to do so:
What you need:
- Pumpkin Seeds (well, duh)
- sea salt
- pepper (freshly cracked from a pepper mill is great)
- olive oil
- baking sheet
What you do:
- preheat your oven to 325 degrees
- place all pumpkin seeds in a strainer or colander and rinse very well with water until all the orange goop is gone, let drain
- drizzle olive oil onto your baking sheet
- evenly spread pumpkin seeds onto the baking sheet
- sprinkle as much sea salt and pepper as desired, drizzle some more olive oil over the pumpkin seeds
- pop in the oven and let roast until they are golden in colour, usually around 25-30 minutes
- *** Note: stir the seeds half way through roasting time.
And there ya have it, a super yummy, super nutritious, super addictive snack!
Enjoy!