Gourmet Roasted Pumpkin Seeds

Growing up, I never had any trepidations about sticking my hand into the deep cavern of a freshly-cut pumpkin to pull out the sticky, moist, goo within. I loved designing my jack-o-lantern each year, and my mom would roast the seeds after I'd separated them from their stringy attachments, seasoning them with olive oil, salt and pepper. (My 3-year-old, as it turns out, does not want to put his hand inside.) A few years ago, when I turned out my best pumpkin to date at a carving party (it resembled a fish bowl, with sea creatures and kelp in a 360-degree design), guests at the party collected the seeds and roasted them in varied batches of seasonings, from sweet to savory. While kids love nibbling pumpkin seeds (also known as pepitas), read below to learn why roasted pumpkin seeds might be the ideal holiday treat for moms, dads, and grandparents.
These flavor combinations are gluten-free, low-carb and very low-glycemic. If you're feeling adventurous, experiment and have fun with the following seasoning blends, created by Cheri Sicard for FabulousFoods.com.

The Pumpkin Seed Purist
1.5 cups pumpkin seeds
2 teaspoons melted butter or oil (olive oil or vegetable oil work well)
Sea salt and cracked black pepper to taste

Preheat oven to 300º F. Some leftover strings and pulp on your seeds adds flavor; Clean off any large chunks. Toss pumpkin seeds in a bowl with the melted butter or oil and seasonings of your choice. Spread pumpkin seeds in a single layer on an oiled baking sheet (or spray with cooking spray). Bake for about 30 minutes, stirring occasionally, until golden brown.

Gourmet Roasted Pumpkin Seed Flavor Combinations

• 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
• Or, simply toss with a salt-free seasoning blend, such as Mrs. Dash brand

Follow instructions as above, tossing seeds in a bowl with all seasonings before roasting.

A Few Quick Serving Ideas

• Add pumpkin seeds to sautéed vegetables.
• Sprinkle pumpkin seeds on mixed green salads.
• For a tasty salad dressing, grind pumpkin seeds with fresh garlic, parsley and cilantro. Mix with olive oil and lemon juice.
• Add chopped pumpkin seeds to your favorite hot or cold cereal.
• Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
• When preparing burger patties or meatloaf (from vegetables, turkey or beef), add ground pumpkin seeds as a low-carb substitute for bread crumbs.

Food Fact! Roasted pumpkin seeds are rich in fiber as well as vitamins B and E. They also may promote prostate health, thanks to the carotenoids and the omega-3 fats which are currently being studied for their potential prostate benefits. Zinc is one further nutrient found in pumpkin seeds that might positively impact prostate function. In addition, zinc decreases the risk of osteoporosis. Often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. (Almost 30 percent of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture, according to WHFoods.com.)
Furthermore, pumpkin seeds have also been recently investigated for anti-Inflammatory benefits in arthritis. Studies indicate the addition of pumpkin seeds to the diet has compared favorably with use of the non-steroidal anti-inflammatory drug indomethacin in reducing inflammatory symptoms. Importantly, pumpkin seeds did not have one extremely unwanted effect of indomethacin: unlike the drug, pumpkin seeds do not increase the level of damaged fats (lipid peroxides) in the linings of the joints, a side-effect that actually contributes to the progression of arthritis.
Still need convincing? Pumpkin seed phytosterols also dramatically reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.
Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family. While pumpkin seeds are available year round, they are the freshest in the fall when pumpkins are in season.