Updated: Nov 11, 2022
Pumpkins are the most popular vegetable at this time of year. Fall is the harvest season for pumpkins, butternut, acorn, and spaghetti squashes. The fresh fruits and vegetables you consume in the season have a richer flavor and are more nutritious since they are not processed or preserved. Not just pumpkins and squashes tasty and healthful, but their seeds are also too good to throw away!
Adding roasted pumpkin seeds to your family's diet is a healthy way to boost their health. While pumpkin seeds may be tiny, they are full of nutrients and nutraceuticals that benefit human health. In addition to magnesium, potassium, and phosphorus, pumpkin seeds contain zinc, manganese, iron, calcium, sodium, and copper. Antioxidants like carotenoids, flavonoids, and omega-3 fatty acids are plentiful in pumpkin seeds in their whole form. Furthermore, pumpkin seeds are a complete source of protein. There is a high concentration of all nine essential amino acids in them. A handful of pumpkin seeds at breakfast can decrease cravings for fattening foods later in the day as part of a well-balanced diet. Pumpkin seeds are an excellent snack to have between meals as well as late in the evening. It contains tryptophan in high amounts. Tryptophan is an essential amino acid that enhances sleep quality. Tryptophan is required to produce melatonin, commonly known as the sleep hormone.
I love adding this recipe to the kid's charcuterie board. I am roasting my pumpkin seeds in an oven to perfection, making them super crispy and yummy. I am making two flavors of roasted pumpkin seeds, one savory and one sweet. For roasting my pumpkin seeds, I use a baking sheet. It is essential to spread the seeds making a single layer to toast them evenly. You won’t get the same result if the seeds are clumped together. You can increase or decrease the amount of seasoning according to your palette. But it is always a good idea to stick with low SOS (salt, oil, sugar) when you mindfully eat for good health.
Why include pumpkin seeds in your diet?
Reduces cancerous growth (3)(9)(10)
Improves sleep quality(17)
Stimulates hair growth (7)(8)
Pumpkin seeds nutrition (18)
serving size- 1oz (28 gm)
Dietary Fiber 5.4g
Iron 4.2 mg
Magnesium 150 mg
Phosphorus 329 mg
Potassium 226 mg
Sodium 5.0 mg
Copper 0.4 mg
Manganese 0.8 mg
Selenium 1.6 mcg
Omega-3 fatty acids 50.7 mg
Omega-6 fatty acids 5797 mg
Preparation time: 15 mins
Cook time: 12 mins
Total time: 27 mins
(butternut squash/ acorn squash/white squash seeds) – 1 cup
Olive oil – 2 tsp
Spice mix for savory roasted seeds: For half a cup of roasted seeds
Pepper powder- 1 tsp/ as per taste
Salt - as per taste
Spice mix for sweet roasted seeds: For half a cup of roasted seeds
Coconut sugar- 2 tsp
Cinnamon powder- 1 tsp
1. Scoop seeds out of the squash.
2. Put it in the strainer/colander. Keep the colander under running water. Take out all the flesh and drain the extra water.
3. Pat dry seeds in between clean towels. (I am using a paper towel)
4. Keep the seeds in a bowl. Add olive oil to it. Toss it evenly. Spread the seeds evenly in a baking tray.
5. Bake at 400°F for 10- 12mins. Stir it every 3 mins to prevent burning.
6. Add seeds to a bowl. Mix savory or sweet spices while the toasted seeds are still warm.
Inhibition of Wnt signaling by cucurbitacin B in breast cancer cells: Reduction of Wnt‐associated proteins and reduced translocation of galectin‐3‐mediated β‐catenin to the nucleus - Dakeng - 2012 - Journal of Cellular Biochemistry - Wiley Online Library
Protective effect of Pumpkin seed extract on sperm characteristics, biochemical parameters and epididymal histology in adult male rats treated with Cyclophosphamide - Aghaei - 2014 - Andrologia - Wiley Online Library