More than just a thrifty snack scooped from a jack-o’-lantern, pumpkin seeds are a true nutritional treasure, rich in protein and minerals. Pumpkins yield large, flat seeds with a slightly chewy texture and a mellow, nutty flavor. Depending on the variety of the pumpkin, some of the olive-green seeds come encased in an edible white shell.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

When the ancient Aztecs snacked on pumpkin seeds, they were on to something: Just a handful of these seeds offers a concentrated source of protein and energy-producing magnesium, along with generous amounts of immunity-protecting zinc. Abundant in phytosterols, which help lower cholesterol, pumpkin seeds also provide plenty of fiber when eaten in their shells.

　　

HOW TO BUY

Step 2

Scoop seeds from an actual pumpkin or buy the seeds raw or roasted, prepackaged or in bulk. “Pepitas” are also pumpkin seeds, typically hulled.

　　

HOW TO STORE

Step 3

Because of their high oil content, pumpkin seeds turn rancid easily, so refrigerate them in an airtight container and eat within a month or two. You can also freeze them for several months.

　　

PREPARATION TIP

Step 4

Roasted pumpkin seeds are delicious eaten out of hand or added to granola or trail mix. Toast them in a small skillet over medium, shaking pan occasionally, until just starting to darken, 2 to 3 minutes (be careful not to let them burn). Transfer to a plate to cool.

　　

DID YOU KNOW?

Step 5

You can roast and eat the seeds of any type of pumpkin, whether it’s a culinary pumpkin used to make a sweet pumpkin pie or a field pumpkin carved for Halloween.

　　

recipes

Step 6

Quinoa and Corn Salad with Toasted Pumpkin Seeds p.173

　　

Step 7

Arugula with Maple-Roasted Pumpkin p.190

　　

Step 8

Chicken with Pumpkin-Seed Mole p.263

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