Pumpkin Seeds

We recommend doing this outside. Roll up your sleeves and let the kids dig out the seeds with their hands if they want. It’s yucky and slimy, just what every kid loves.

Lay down lots of newspaper, cut across the top and start digging out the seeds. A large spoon with a sharp-ish edge works best—don’t use your wooden spoon. Once removed, wipe the seeds off with a paper towel to remove excess pulp and spread them out evenly on the newspaper to dry overnight. Don’t be concerned if a bit of pulp is left on the seeds. It is easier to remove after being cooked.

Place them in a single layer on a cookie sheet and light roast them in a 160-170ºF (about 75ºC) oven for 15-20 minutes. By roasting them for a short time at a low temperature you can help to preserve their healthy oils.

A Few Quick Serving Ideas:

• Add pumpkin seeds to healthy sautéed vegetables.
• Sprinkle pumpkin seeds on top of mixed green salads.
• Add chopped pumpkin seeds to your favorite hot or cold cereal.
• Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.

Good To Know:

• Pumpkin seeds are not a commonly allergenic food and are not known to contain measurable amounts of goitrogens, oxalates, or purines—(so they can go to school).*
• Pumpkin seeds are a very good source of the minerals phosphorous, magnesium and manganese. They are also a good source of other minerals including zinc, iron and copper. In addition, pumpkin seeds are a good source of protein and vitamin K.*

*Taken from the world’s healthiest foods website www.whfoods.org