Pumpkin seeds were a celebrated food of the Native American Indians who treasured them both for their dietary and medicinal properties. While pumpkin seeds are featured in the recipes of many cultures, they are a special hallmark of traditional Mexican cuisine. Pumpkin seeds have a crunchy texture and subtly sweet, nutty flavor.
Recently, pumpkin seeds have become more popular as research suggests that they have unique nutritional and health benefits. The seeds are rich in fiber as well as vitamins B and E. Also, one gram of pumpkin seed protein contains as much tryptophan as a full glass of milk. Other health benefits of pumpkin seeds include:
• Natural Anti-Inflammatory. Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.
• Prevention of Kidney Stones. They prevent calcium oxalate kidney stone formation, according to studies.
• Great Source of Magnesium. A 1/2 cup of pumpkin seeds contains 92 percent of your daily value of magnesium, a mineral in which most Americans are deficient.
• Prevention of Osteoporosis. Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.
• Lower Cholesterol. Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.
• Improved Bladder Function. In some studies, pumpkin seed extracts improved bladder function in animals.
• Depression Treatment. They contain L-tryptophan, a compound naturally effective against depression.
• Treatment of Parasites. They are used in many cultures as a natural treatment for tapeworms and other parasites. Studies also show them to be effective against acute schistosomiasis (a parasite contracted from snails).
Now, what is the best way to cook and eat pumpkin seeds? While most stores sell pumpkin seeds, it is easy to make your own. First remove the seeds from the pumpkin’s inner cavity and wipe them off with a paper towel. If needed, remove excess pulp and spread them out evenly on a paper bag. Let the seeds dry out overnight.
Place seeds in a single layer on a cookie sheet and light roast them in a 160-170ºF (about 75ºC) oven for 15-20 minutes. By roasting them for a short time at a low temperature you can help to preserve their healthy oils.
Purists will want only salt as a seasoning but if you're adventurous, experiment with seasoning blends. Here are some flavor combinations for gourmet roasted pumpkin seed snacks:
• Italian Style Pumpkin Seeds -- Italian Seasoning Blend, Parmesan Cheese, Olive Oil, Salt and Pepper
• Pumpkin Pie Pumpkin Seeds -- Cinnamon, Ground Ginger and Pinch of Nutmeg, Butter
• Greek Style -- Lemon Pepper Seasoning Blend, Oregano, Salt, Olive Oil
• Buffalo Wings Pumpkin Seeds -- Butter, Tabasco Sauce, Salt
Also, here are some additional spices to add to your pumpkin seeds:
• Garlic powder or garlic salt
• Seasoning salt
• Black pepper
• Salt free seasoning blend, such as Mrs. Dash brand
• Cayenne pepper
• Cajun seasoning blend
• Chili powder
• Mexican style chili lime seasoning
• Italian seasoning or other herbs
• Grated hard cheese such as Parmesan
Finally, here are some tips for adding pumpkin seeds to your daily diet:
• Add pumpkin seeds to healthy sautéed vegetables
• Sprinkle pumpkin seeds on top of mixed green salads
• Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing
• Add chopped pumpkin seeds to your favorite hot or cold cereal
• Add pumpkin seeds to your oatmeal raisin cookie or granola recipe
• Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground pumpkin seeds
Sources:
http://www.fabulousfoods.com
www.sciencebase.com
http://pumpkinnook.com