It’s an October tradition: carving your pumpkin into a Halloween spooky (or sweet) decoration for your porch. But don’t waste all those delicious, edible seeds inside your gourd. They can be dried, seasoned and roasted into a tasty snack that’s high in heart-healthy magnesium and immune-boosting zinc. And separating the seeds from the pumpkin’s guts is easier than you think.
Step #1: Preheat your oven to 300 degrees F. Oil a baking sheet – or line one with parchment paper – and set it aside.
Step #2: Using a spoon, scrape out the pulp and seeds from your pumpkin put into a large bowl. Place the bowl in the sink and fill in with cold water.
Step #3: Using your hands, gently rub the guts together and separate the seeds. The seeds will float. Remove the seeds and place them onto the tray. Don’t pat dry with a paper towel, as the seeds will stick. (Trust me.)
Step #4: Spread the seeds into a single layer and bake for 30 minutes, or until dry.
Step #5: Want to season them? Remove the tray of seeds and toss with olive oil, salt and/or your choice of spices.
Want a sweet snack? Use a mix of Vietnamese cinnamon and brown sugar. Prefer a BBQ flavor? Toss with sea salt, chipotle chile powder, cumin and garlic. My wife’s favorite: Curry Pumpkin Seeds, with ghee (or melted butter, instead of the olive oil), sweet curry powder, coarse sea salt, cayenne pepper, a pinch of organic sugar and a squeeze of fresh lime.
Our popcorn seasonings and BBQ rubs make tasty spice blends for seasoning your pumpkin seeds, too!
Step #6: Place the seeds back on the tray, spread into a single layer again and bake until crisp and golden, about 20 minutes. (Stir frequently and keep a close eye on them, so they don’t burn.)
Step #7: Remove the tray. Let seeds cool and enjoy.