Pumpkin seed recipes

Looking for pumpkin seed recipes? The Gluten Free Chef can help.

About the seeds

Pumpkins or Winter Squash are believed to have originated in North America, where they are traditionally eaten around Halloween and Thanksgiving.

Pumpkins provide us with lutein, along with both alpha and beta carotene which give them the distinctive red-orange color. This beta carotene helps generate Vitamin A in our bodies, helping us to have healthy skin, prevent night blindness and also to protect against some cancers and other diseases. It may also assist in keeping our blood sugar in balance, a very useful bonus if you suffer from both Celiac disease and type 1 diabetes.

Pumpkin seeds are a good source of protein, zinc and magnesium. They are also believed to help lower cholesterol.

Often covered in a white husk, the seeds are a popular snack both raw and cooked. It takes some will power to refuse the offer of roasted pumpkin seeds at Halloween!

Where can you buy pumpkin seeds

You should be able to source them at your local grocery store, although you may find that being seasonal, they are not available at some times of the year. Other suppliers are health food stores or of course they can be found online.

If you have green fingers you could even grown your own pumpkins and save the seeds for your pumpkin seed recipes.

How to use fresh pumpkin and pumpkin seeds

Start by cutting your squash in half. Remove the pumpkin seeds and put to one side. Dispose of the pulp and stringy bits from in the middle.

Cooking fresh pumpkin

Peel the pumpkin and then cut into small pieces. Place in a steamer and steam for about 50 minutes or until tender. If you do not have a steamer, boil in a pan for 25 minutes.

Once tender, mash with a fork or puree in a blender or food processor. Once cool you can freeze in portion sizes, marked with the weight.

Roasting pumpkin seeds

Spread the seeds on a greased baking sheet, sprinkle with salt and cook in the oven at 325^oF for about 25 minutes in total. After the first 10 minutes check them and shake to move them around.

Cool, and then store your roasted pumpkin seeds in an airtight container.

Pumpkin Seed Oil

Pumpkin seed oil

2.5kg of pumpkin seeds will make approximately 1 litre of pumpkin seed oil. The seeds are roasted and high pressure applied to extract the oil.

At home you could use a pestle and mortar to crush the seeds. If you require pure oil, you will then need to drain the contents of the mortar through a clean tea strainer or a muslin cloth.

You can use your pumpkin seed oil to make a salad dressing.

Ingredients

3 tablespoons pumpkin seed oil
1 tablespoon spirit vinegar (ensure it is gluten free)
salt and pepper to taste

Method Place all ingredients in either a bowl or a small jar and whisk or shake. Serve on a crisp, green salad, with some roasted pumpkin seeds, for a light but tasty dish.

Variations To ring the changes you could use a gluten free balsamic vinegar or an apple cider vinegar.

Or you might like to add a small amount of Dijon mustard, garlic or herbs to taste.