Today, I made spaghetti squash to eat for lunches with leftover Bolognese sauce that I made a while ago and froze. I had a bunch of innards on my cutting board that had seeds that look a whole lot like pumpkin seeds. I did a little research and found out that all squash seeds can be roasted just like you’d roast pumpkin seeds after carving a Jack-O-Lantern.
Now, pumpkin seeds are the one part of Halloween that a dietitian can really get behind. Unlike all the candy we eat at this time of year (or those stupid raisins that mean old ladies give out), squash seeds are full of nutritional value. One ounce of pumpkin seeds has 5 grams of protein, a healthy dose of MUFAs and PUFAs (mono- and poly-unsaturated fats), and even 20 mg of omega-3s. They are also surprisingly rich in magnesium, zinc, and copper and even have traces of other important micronutrients like calcium, vitamin A, and iron.
Roasting the seeds couldn’t be easier. First, separate the seeds from the squash goop. This is easiest in a collander under running water, but I had no problem just doing this by hand over my cutting board. It’s also a great task to give kids!
Next, either soak the seeds overnight in very salty water or boil the seeds for 10 minutes in salty water.
Preheat the oven to 300F. Drain the seeds, spread them out on a paper towel and pat dry. Then, toss them with a dribble of canola oil (really, just about 1/2 tsp) and spread them out on a baking sheet lined with aluminum foil. Sprinkle a little sea salt (like Maldon salt) over them if you really like salty seeds!
Bake for 20-25 minutes, stirring if you notice any very dark brown spots. Let cool and snack away!
- Seeds from 1 pumpkin or squash
- 1/2 tsp canola oil
- Preheat the oven to 300F.
- Drain the seeds, spread them out on a paper towel and pat dry. Then, toss them with a dribble of canola oil and spread them out on a baking sheet lined with aluminum foil. Sprinkle a little sea salt over them if you really like salty seeds.
- Bake for 20-25 minutes, stirring if you notice any very dark brown spots. Let cool and snack away!