Pumpkin Seeds
Pumpkin Seeds
Pumpkin Seeds
Eat pumpkin seeds and earn a
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Pumpkin Seeds
A great way to go green!

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Fun Facts

Pumpkin seeds -- also called pepitas -- are at least 10,000 years old! Native to what is now part of Mexico, the ancient Aztecs and Mayans ate both the pumpkin and its seeds. The white seed hull is like a jacket that protects the green seed inside. In Mexico today, pumpkin seeds are eaten toasted, roasted, ground and raw, and are important parts of Oaxacan cuisine, especially yummy sauces called Mole (mohlay). Be sure to save the seeds you scoop out of your Halloween pumpkin so you can roast them for a delicious treat!

Star Power

Pumpkin seeds are pumped with antioxidants, vitamins, minerals and lignans for a marvelous mashup of good-for-you stuff. Let's start with the antioxidants like caratenoids and vitamin E. These heavy lifters keep free radicals from damaging cells. Lignans work hard to keep hormone levels balanced. Minerals like magnesium help keep the cardiovascular system in great shape, stabilize blood sugar, and help with bone creation. Did you know that pumpkin seeds contain phytosterols that can reduce LDL or bad cholesterol?

Quick Preps

PREPARE: 1. Purchase raw pepitas or prepare your own by removing seeds from a pumpkin.|2. Rinse clean, spread out evenly on a paper bag, and let dry overnight.| 3. Roast the dried pepitas in the oven for 15-20 minutes at 170 degrees.

  • Sprinkle pepitas on veggie dishes like roasted broccoli, asparagus, green beans or sautéed greens.
  • Make homemade trail mix with pepitas, dried mango, almonds and cacao nibs.
  • Add pepitas to oatmeal, granola -- even cookies!
  • Add pepitas to your favorite stir-fry.
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Fun Tip

Let your kids sprinkle pepitas on anything they want!

Star-Powered Recipe

5 star dinner Go Green Crunch with Pepitas
Go Green Crunch with Pepitas

Serves 8

Ingredients

  • 1 cup raw pumpkin seeds or pepitas
  • 1 ½ tsp. canola oil
  • ½ tsp. cinnamon
  • ½ tsp. nutmeg
  • ¼ tsp. allspice
  • ½ tsp. sea salt
  • 2 tbsp. maple syrup
  • 1 ¼ cups dried cranberries

Method

  • Preheat oven to 300 degrees. Lightly coat a baking sheet with canola oil.
  • Toss seeds with remaining canola oil in a small bowl. Spread the coated seeds on the baking sheet. Roast for 20 minutes, or until almost dry.
  • Place seeds in a medium bowl and mix in maple syrup until coated.
  • Combine spices in a small bowl and add mixture to the seeds. Stir to combine.
  • Return seeds to the baking sheet and roast for 15 minutes, or until dry, stirring occasionally. Turn the pan several times to ensure even roasting, checking frequently to prevent burning.
  • Set seeds aside until completely cool, about 30 minutes.
  • Combine seeds and dried cranberries in a large bowl. Store in a tightly sealed container.
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How to Store

Raw: Store pumpkin seeds in a cool, dry area in a covered container for up to 3 months, or keep in the fridge in a covered container for up to a year. To freeze, put seeds in an airtight container and store in the freezer for up to a year.

Cooked:Refrigerate pumpkin seeds within 2 hours of cooking in shallow airtight containers for 3 to 5 days. Freeze cooked seeds by putting them in airtight containers and placing them in the freezer for up to a year.

How It Grows

Pumpkin seeds hide inside pumpkins, which grow on vines up to 30 feet long.

Peak Seasons

Fall

Varieties

Snack Jack, Triple Treat, Hooligan, Connecticut Field, Jack-Be-Little, Cinderella

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