Here are 3 ways to enjoy all those pumpkin seeds

EVANSVILLE – Are you making Jack-o’-lanterns for Halloween, cleaning pumpkins for pie, or just cooking a lot of butternut or acorn squash for fall meals?

It seems like a shame to throw away all those seeds when they’re full of fiber and protein and can be a delicious snack. Here are three ways to cook your pumpkin or squash seeds.

To prepare them – remove the seeds and strings from the pumpkin and pull off as much pumpkin flesh with your fingers as you easily can. Place the seeds in a large bowl of warm water and soak for an hour, stirring and swishing periodically, then lift the seeds out of the water. Most of the pumpkin pulp will be left behind. Repeat washing if necessary. Pat the seeds lightly with a cloth towel to blot excess water. Don’t use a paper towel, because they’ll stick to it. Now you’re ready to proceed with your recipe

Roasted pumpkin seeds may be eaten as is for a snack, added to granola, sprinkled on salads, or used as a garnish on any dish containing pumpkin or winter squash.  

Recipe for savory roasted pumpkin seeds

Makes 1 cup

INGREDIENTS

• 1 cup pumpkin or winter squash seeds, washed and patted dry
• 2 tablespoons olive oil
• ½ teaspoon salt, more or less to taste

DIRECTIONS

1. Preheat oven to 350 degrees. In a small bowl, mix pumpkin seeds with the oil and salt, and spread in a single layer onto a sheet pan lined with parchment or nonstick foil.

2. Bake until golden and toasty, about 15 minutes, stirring a couple times to make sure they toast evenly. If your seeds were very wet, they might take longer to cook.

*Optional spice additions are regular or smoked paprika, onion or garlic powder, a dash of soy sauce or maple syrup, chili powder or curry powder.

Recipe for salted caramel and chocolate pumpkin seed bark

Makes 1 roughly 8-inch-by-8-inch square

INGREDIENTS

• 1 cup batch roasted pumpkin seeds, hot, salted, with no additional spices
• 1/3 cup Kraft caramel bits for melting
• 1/3 cup semi-sweet chocolate chips

DIRECTIONS

1. Have the caramel bits and chocolate chips measured out. When the pumpkin seeds come hot from the oven, stir the caramel bits into the seeds on the sheet pan and form into a roughly 8x8 inch square.

2. Scatter over the chocolate chips and return to the oven for 1 minute or until candy begins to melt. Spread the chocolate around with a spatula, then let the mixture cool completely. Break into pieces.

Recipe for sweet spice roasted pumpkin seeds

Makes 1 cup

INGREDIENTS

• 1 cup pumpkin or winter squash seeds, washed and patted dry
• 1 tablespoon butter, melted
• 2 tablespoons maple syrup
• ½ teaspoon cinnamon
• ½ teaspoon pumpkin pie spice
• ¼ teaspoon salt

DIRECTIONS

1. Preheat oven to 325 degrees. In a small bowl, mix pumpkin seeds with the remaining ingredients and spread in a single layer onto a sheet pan lined with parchment or nonstick foil.

2. Bake until golden and toasty, about 30 - 35 minutes, stirring a couple times to make sure they toast evenly. If your seeds were very wet, they might take longer to cook. They should be crisp and tacky, but not wet and sticky, when done and cool.