As I write this, I'm munching on a batch of crispy, toasted pumpkin seeds and thinking, "What trouble?" Granted, separating the pumpkin seeds from the fiber of a pumpkin is a bit arduous, but well worth it!
I collect all the fiber/seed mixture from the pumpkins I'm carving or cooking with and sit down in front of a good movie to make the task seem to go faster. Once separated, the seeds can be quickly seasoned and toasted in the oven. This is great to do with kids, who will probably eat these nutrient-dense seeds* because they helped make them.
Yield: Makes 2 cups
- 2 cups pumpkin seeds
- 1 teaspoon salt
- 1 tablespoon melted butter
- 1 tablespoon olive oil
- 1/4 teaspoon Tabasco sauce (optional)
Preheat oven to 350ºF.
Separate pumpkin seeds from the fiber but do not rinse the seeds. It's not necessary to remove every speck of visible fiber from the seeds either. The bit of fiber that may remain, and the moisture adhering to the seeds only adds extra flavor.
If you are not going to bake the seeds right away, or have more fiber/pumpkin seeds than you want to separate store them tightly covered in the refrigerator. They won't be nearly as good if they dry out, and the separation process will be difficult if the fiber and seeds are dry.
Place all ingredients in a bowl and toss well.
Spread seeds on a shallow baking pan and bake in preheated oven for 20-30 minutes, or until toasted and golden, stirring every 10 minutes. Allow to cool, uncovered, in pan.
When cool, transfer to an airtight container or zip-style bag (that is, if they last long enough for you to have any left to transfer!).
*Pumpkin seeds are very nutritious. Just 1/4 cup contains: 5 1/2 grams fiber; and a large percentage of the daily recommended allowance of many vitamins and minerals, including: 22% vitamin K; 28% iron; 46% magnesium; and 17% of your daily recommended allowance of protein!