Spiced Toasted Pumpkin Seeds: 2 Ways

snacks & sides

26 Oct

GLUTEN FREE · VEGAN · PALEO

It’s officially pumpkin season, and that means pumpkin eeeeverything: pumpkin pie, pumpkin spice latte, pumpkin spice muffins, chocolate pumpkin cups, and the list goes on. So, instead of whipping up some of these seasonal staples, I decided to focus instead on the oft-neglected source of all pumpkins: the mighty pumpkin seed! It is, after all, the starting point for the most Halloween-y member of the gourd family of veggies.

Are you scooping out pumpkins for Halloween? Then be sure not to toss out all the goodness that’s hidden in that bright orange interior. Pumpkin seeds make a delicious and nutritious addition to a multitude of dishes, as well as a bonafide snack all by themselves.

Not being able to decide between sweet and savoury (the eternal dilemma!), I divided the seeds and made both: a salty and zingy batch for savoury dishes, and a warming pumpkin-pie inspired batch for sweet dishes.

Whether you choose to sprinkle them over food or just tuck in as they are, you will be treating yourself to a serving of highly nutritious deliciousness (that’s a word, right?). No tricks here, just treats!

Ingredients

Pumpkin seeds (pepitas)

Pumpkin seeds - also known as ‘pepitas’ - are oval in shape, and can be eaten either shelled or with their white husks intact. The shell-free seeds are green and flat. Feel free to use either shelled or unshelled pepitas in this recipe: if you have scooped out a pumpkin yourself and will be using its seeds then they will most likely be unshelled (it will depend on the variety of pumpkin as some produce seeds without shells), so by all means don’t feel you need to sit and peel them all! I personally prefer shelled pumpkin seeds, both in terms of texture, but also because I find the shells just that bit too fibrous for my Crohn’s tummy.

Both shelled and unshelled pepitas are readily available to buy, so no pumpkin carving is necessary if you’re not planning on it!

Pumpkin seeds are rich in zinc as well as phosphorus, magnesium, manganese, copper and iron. They are also a good source of plant protein and fibre (even more so if unshelled of course).

As well as having anti-fungal and anti-viral properties, they are rich in a unique diversity of antioxidants, including a wide variety of forms of Vitamin E.

Pumpkin seeds also contain monounsaturated fatty acids that help to reduce bad cholesterol levels and increase the good cholesterol levels in the blood.

Finally, these seeds are a source of the amino acid tryptophan, which can help promote sleep and is also the precursor to serotonin, our happy hormone.

Different sized seeds will need either a bit more or less time in the oven, but it has generally been established that 20 minutes is the threshold time for potentially negative changes in the fats within the pumpkin seeds, so try not to go over that. This is also the reason for toasting the seeds at a medium heat (160°C) - to preserve the integrity of the fats and nutrients.

Savoury spice mix:

Turmeric

A key anti-inflammatory player in this spice mix. For a full rundown on turmeric’s hero spice status, click here.

Garlic powder

Adds a great flavour as well as immune-boosting properties. You could also use a minced garlic clove instead of the powder if you prefer.

Coriander

I use dried coriander here, but you can use fresh if you prefer, you’ll just need about three times the amount.

Sea salt

Avocado oil

Avocado oil is great due to its mild taste and higher smoke point (making it suitable for high-heat cooking). It’s a great source of healthy fats and antioxidants, is anti-inflammatory, and a good source of Vitamin E, thus promoting skin health and wound healing.

Sweet “pumpkin pie” spice mix:

Cinnamon

A great digestive aid, with blood sugar-regulating properties.

Ginger

Another digestive aid, which is also anti-inflammatory.

Nutmeg

This ancient spice has a history of medicinal use, namely soothing the nervous system and easing pain. It contains antioxidants and is a source of various minerals and even vitamins, but here is mainly used for its lovely warming flavour.

Clove

Ground clove, with its warm, sweet and aromatic taste is a wonderful anti-inflammatory spice, rich in phytonutrients. It’s a classic component of pumpkin pie and so no attempt at replicating that flavour would be complete without it.

Coconut oil

Coconut oil works very well with this combination of spices, and is a great oil option for sweeter dishes. It’s high in lauric acid, which has anti-viral, anti-bacterial and anti-fungal properties, helpful for fighting pathogens. For more on coconut oil, check out this post.

Serving Suggestion

The savoury spice mix is great for sprinkling over salads, grains and veggies.
Use the pumpkin pie pepitas to elevate a variety of sweeter dishes. They work extremely well in muesli or granola, sprinkled over some coconut yogurt and berries, mixed into fruit crumbles - the sky’s the limit!