Pumpkin seeds: the perfect seasonal snack

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Autumn is the time for pumpkins and we love these round vitamin bombs in all their guises. The next time you make soup or any other dish with pumpkin, don’t be too hasty in throwing away the leftovers! Pumpkin seeds are super healthy and we show you how to conjure up a delicious snack with them. 

Small seeds that punch above their weight

There are several reasons why it’s good to nibble regularly on pumpkin seeds: these small seeds are rich in magnesium, iron and zinc and are a good source of high-quality protein. They also contain plant compounds that have an antioxidant effect. The B and E vitamins in pumpkin seeds make them the perfect nerve food and the many unsaturated fatty acids and abundant fibre can help to maintain a balanced diet.

Drying and roasting pumpkin seeds

  1. Preheat the oven to 180°C.
  2. Once you have hollowed out your pumpkin, remove the seeds from the flesh using your hands. This is quick and easy to do. Then rinse the remaining pumpkin flesh in a colander under running water, this also cleans the seeds.
  3. Dry the seeds with kitchen paper and spread them out on a baking sheet.
  4. Place the baking sheet in the oven and dry the seeds for 20 to 25 minutes, turning them after 10 minutes.
  5. Remove from the oven and allow to cool completely.
  6. Using a scissors, or even your teeth, you can now crack open the individual pumpkin seeds, in the same way that you would crack open sunflower seeds.

Remove the shell of the pumpkin seed as it is quite woody and not particularly suitable for eating. If you want to remove the shells of large quantities of pumpkin seeds, the following tips are handy:

Spread out the washed seeds on a kitchen towel and roll a rolling pin over them a few times so that the shell cracks open slightly. Boil the pumpkin seeds in a large saucepan of water until the shell comes off the seed and the seeds drop to the bottom of the saucepan. Skim off the shells and sieve the seeds out of the water.

Then simply dry the seeds as usual in the oven or roast them in the pan. If you like, you can also sprinkle them with cinnamon, sea salt or Cayenne pepper. Your crunchy snack is now ready.

Enjoy pumpkin season!

Your Dole Team

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