Pumpkin is a fruit that is native to North and Central America and characterized by a thick, waxy rind and dense, fibrous flesh. This fruit has a long history of ornamental and culinary use in the United States and Mexico. Pumpkins contain hundreds of hard, teardrop-shaped seeds. Although some people believe that pumpkin seeds must be peeled before eating, you can eat whole pumpkin seeds.
Preparation
Remove the pumpkin seeds from the pumpkin and rinse them with distilled water to remove the pulp. This is most easily accomplished before the pulp dries. Although pumpkin seeds can be eaten raw, they have a somewhat bitter taste. Roasting gives these seeds a softer texture and a milder taste. To roast pumpkin seeds, spray a baking sheet with olive oil cooking spray and spread the seeds in a single layer. Bake at 325 degrees F for about 20 to 25 minutes.
Uses
Pumpkin seeds are most commonly eaten by themselves: Sprinkle sea salt over pumpkin seeds immediately after roasting for a quick, nutritious snack. Alternatively, use ground cinnamon, paprika or cayenne pepper to add flavor without increasing your sodium intake. Chop roasted seeds and use them in salads, soups and stews. You also can add whole pumpkin seeds to smoothies before blending.
Nutritional Benefits
Whole pumpkin seeds are abundant sources of dietary fiber: A 1 cup serving of whole, roasted pumpkin seeds provides about 7.7 g of dietary fiber, according to the USDA National Nutrient Database. Fiber is essential for proper digestion and efficient elimination of wastes from your body. Pumpkin seeds also are rich sources of protein, a major source of energy for your body. A cup of pumpkin seeds contains about 35.21 g of protein.
Consideration
Always drink plenty of distilled water when consuming pumpkin seeds. The fiber in these seeds requires water to properly aid digestion and waste elimination. Consuming fiber without water might cause intestinal blockages and abdominal discomfort.
References
- USDA National Nutrient Database
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "Pumpkin, Butternut and Squash"; Elsa Petersen-Shepelern et al.; 2003
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