Healthy Halloween Snack - Sweet and Spicy Pumpkin Seeds
- Oct 31, 2014
- Lauren Mathes
The Austrian pumpkin - also known as the naked-seed pumpkin, hull-less pumpkin or Styrian pumpkin (after the countryside of eastern Austria where its grown) produces mighty green seeds that pack a nutritional punch. They don't have a hull (shell) like traditional pumpkins seeds, allowing them to grow much larger in size. The Austrian pumpkin is prized for these green jewels - in fact, they are grown exclusively for their seeds! Cultivated for the last 300 years, the seeds are harvested for their pleasant taste, snappy texture and health benefits, and the pulp of the pumpkin is used as fertilizer.
Austrian pumpkin seeds contain Vitamin A, B1, B2, B6, C, D, E, and K, and are a great source of essential minerals like magnesium, zinc, calcium, and iron. Pumpkin seeds are high in plant-based protein - just one ounce contains seven grams. Impressively, they also offer a healthy dose of unsaturated fats, as well as omega-3 and omega-6 fatty acids.
Enjoy this festive recipe, perfect for spicing up your Austrian pumpkin seeds. The other ingredients are great for you, too. Cumin contains high amounts of iron, ginger has been used for centuries to support digestive health, cayenne pepper contains a host of vitamins, minerals and phyto-nutrients (along with a health-benefiting alkaloid called capsaicin) and cinnamon has a long history of use in Ayurvedic medicine.
Sweet and Spicy Pumpkin Seeds
1 cup Austrian pumpkin seeds
5 Tbsp sugar
1/4 tsp coarse salt
1/4 tsp cumin
1/4 tsp ground cinnamon
1/4 tsp ground ginger
1 pinch cayenne pepper, or to taste
1 1/2 Tbsp peanut oil
Directions
In a medium bowl, combine 3 tablespoons sugar, along with the salt, cumin, cinnamon, ginger, and cayenne.
Heat peanut oil in a large nonstick skillet over high heat. Add pumpkin seeds and 2 tablespoons sugar. Cook until sugar melts and the pumpkin seeds begin to caramelize, about 45 to 60 seconds.
Transfer to bowl with spices and stir well to coat. Let cool.
These may be stored in an airtight container for up to 1 week.