Pumpkin Seeds

Guide Note

Pumpkin seeds have a sweet and nutty flavor and are most often prepared as a salty snack. For more information on roasting pumpkin seeds check out Mahalo's Guide to Cooking Pumpkin Seeds.

Fast Facts

1. Variants: Caramel, honey, or spices
2. How Served: snack
3. Can be crushed and used as a coating for meat, fish or cheese balls
4. Can also be pureed and used in pesto
5. Can be deep fried
6. Popular in Native American cultures
7. Pepitas are toasted or roasted pumpkin seeds

Pumpkin seeds are low in cholesterol and depending on the method of preparation are considered a healthy snack. Pumpkin seeds are also high in iron, zinc, potassium, magnesium and fatty acids.

• 1 1/2 cups raw pumpkin seeds
• 2 teaspoons butter, melted
• 1 pinch of salt
• Spices (garlic, chili powder, etc), optional

1. Rinse pumpkin seeds in water and remove any pulp. Drain seeds and place them on paper towels to dry overnight.
2. Preheat oven to 300 degrees.
3. Combine melted butter, salt and spices, if desired, in a large bowl.
4. Add dried pumpkin seeds to the butter mixture and toss until well coated.
5. Spread in a single layer on a cookie sheet.
6. Bake for 45 minutes or until golden brown, stirring occasionally.
7. Allow to cool and enjoy!