In the months of October and November, one thing is for certain - there is no shortage of delicious pumpkin treats available! Pumpkin spiced latte, pumpkin bread, pumpkin beer, and pumpkin pie are just a few of our most favorite and popular finds. But with all of the focus being on the pumpkin meat, where is the love for the seeds? If you, like many other pumpkin carvers, have been accidently tossing those pumpkin seeds every year, you have no idea what you’ve been missing!

Pumpkin seeds, or pepitas, have been gracing the shelves of health food stores all over the U.S. - but why you may ask? They are incredibly nutrient dense and have a variety of health benefits to offer. They are very low in sodium and cholesterol and are a good source of protein, vitamin K, zinc, iron, and copper. Pepitas are also an excellent source of magnesium, phosphorus, and manganese. In smaller amounts, you will find quite a few derivatives of vitamin E. So let’s talk about how these different components of the pumpkin seed can benefit our health:

• Protein - promotes satiety
• Vitamin K and manganese - necessary for bone health
• The mineral complex (Zinc, Iron, Copper) -  aids in proper body functioning, promotes healing of body cells and the development of healthy blood cells
• Magnesium - aids in overall heart health
• Phosphorus - needed for proper body functioning
• Vitamin E - necessary for protecting the body’s cells

Depending on the type of pumpkin you have purchased, your seeds could be shelled or unshelled. It is recommended that you remove the shell before consuming. To prepare your pumpkin seeds for roasting, you want to make sure you remove all remaining pumpkin from the seed. Next, you can lay them out on a flat, dry surface overnight. The next day, spread them out on a baking sheet and cook them for about 15-20 minutes at 160-170 degrees Fahrenheit.

Once you’ve roasted your pepitas, here are some of the exciting things you can do with them:

• Eat a handful for a quick snack.
• Toss them into a salad to add a little extra crunch.
• Add them to baked goods such as cookies and breads.
• Make your own homemade granola with oatmeal, pumpkin seeds, and dried fruit.
• Add pumpkin seeds to your morning oatmeal.

Now who’s ready for some pumpkin carving?

Resources:
World’s Healthiest Foods
Self Nutrition Data