Pumpkin seeds are a healthy choice to snack on, but many people don’t know how to make them. This recipe blog post will teach you how to make homemade dehydrated pumpkin seeds in a food dehydrator.
If you’re interested, continue reading this post below to learn more!
What are Pumpkin Seeds, and What Do They Taste Like?
Pumpkin seeds are a trendy treat. They can be purchased in the shell or hulled and roasted, salted, or flavored. Pumpkin seeds taste mild and nutty with a hint of saltiness.
Pumpkin seeds are high in soluble fiber, which is also found in oats and beans. Soluble fiber attracts water, which helps lower cholesterol by binding to bile acids that aid in fat digestion. As a result, a diet high in fiber can promote weight loss and may reduce the risk for diabetes, heart attacks, and strokes.
Pumpkin seeds are also rich in iron which is essential for oxygen transport to cells. Iron deficiencies can cause fatigue, weakness. In addition, these seeds are an excellent source of magnesium. This mineral helps relax muscles and reduce anxiety and phosphorus, which plays an essential role in bone-building processes (bone health). One ounce (28 grams) of a serving of pumpkin seeds provides more than half of the daily recommended dose of Vitamin K. Vitamin K is really important for supporting bone health.
Pumpkin seeds are abundant in zinc which plays a vital role in immune system function. Pumpkin seeds also provide a good source of copper, manganese, protein, omega-3 fatty acids, and fiber. Pumpkin seeds can be found all over the internet or at local grocery stores in the milled form or as the whole seed (with shell)
How to Dehydrate Pumpkin Seeds Using a Dehydrator
1)Cut open the pumpkin.
2) Clean out the seed/vegetable flesh.
3) Remove seeds from the pumpkin using a large spoon or scooping with hands.
4) Rinse seeds under running warm water to remove any dirt, debris, and loose hulls. Do not use soap or dish detergent as it will be washed off before drying. Water temperature should be warm or slightly hot to remove debris but not damage the pumpkin seeds.
5) Dry seeds in a colander and then spread them onto paper towels to absorb the remaining water—place in a single layer on dehydrator trays (without parchment paper).
I prefer not to use parchment paper as I find that the moisture from the pumpkin seeps through and makes it stick to the bottom of trays. From my experience, a dehydrator with 8-10 trays works best if you are drying large quantities at once.
6) Dehydrate at 105 degrees F for around eight hours, checking halfway through to ensure even drying. You can taste some to make sure they are dehydrated.
7) Remove from dehydrator and cool completely before storing in an air-tight container or plastic bags.
8) Remove the skins by rubbing the seeds with your hands to remove loose hulls.
9) Store for up to 2-3 months at room temperature in a cool, dry place; if stored correctly, seeds can last some time. However, seeds will become crunchy after they have been dried out.
Roasted pumpkin seeds are a popular snack. With a dehydrator, you can enjoy them all year long.
What Are Other Ways of Making Pumpkin Seeds
If you don’t own a food dehydrator, you can fry the seeds in a small amount of vegetable oil until they are browned and then leave them to cool. This involves a lot of prep time as you have to wait for them to soak, scrub them (remove the pulp), pat them dry with paper towels, and put them on racks in your oven.
The popular method of roasting pumpkin seeds is over an open flame or grill, but this can burn away all those nutritional benefits before you have even enjoyed a handful. A quick way to roast the seeds without losing nutrients is by popping them into your microwave first and then shaking or stirring every few seconds until there is evidence of golden browning. When they are still warm (but not so hot), spread/shake out onto baking sheets and leave to cool.
As well as being a great snack, pumpkin seeds can also be used in falafel or mixed with couscous. They are also good sprinkled on salads or into yogurt for that extra crunch.
How to Roast Pumpkin Seeds In The Oven
1) Remove seeds from the pumpkin using an ice cream scooper or spoon and rinse them in a colander under cold running water. Spread seeds out on paper towels to drain excess liquid and then allow to air dry for ten minutes.
Season the Seeds with olive oil, paprika, and some garlic powder.
2) Place parchment paper on two baking sheets and spread pumpkin seeds evenly between the two sheets. Separate the seeds as much as you can with your hands while they are still damp so that they don’t stick together.
3) Bake the seeds at 300 degrees F for 25 minutes, stirring every 10 minutes to ensure even baking. Remove from oven and stir in 2 teaspoons of olive oil per sheet. Spread the seeds out again and return to the oven for 15 more minutes or until golden brown. Allow these to cool fully before storing them in an air-tight container or plastic bag.
The Health Benefits of Eating Pumpkin Seeds
Pumpkin seeds have several health benefits, including:
• Being an excellent source of plant protein • Having more iron than spinach and broccoli • A study found it can boost libido due to the high amount of zinc they contain • May help to prevent hormonal cancers like breast cancer in women • Filling you up for longer so that you eat less regularly
Full of Valuable Nutrients.
If you are interested in eating a diet that is full of variety and provides excellent nutritional value, try adding pumpkin seeds to your diet. Pumpkin seeds offer a good source of protein, but they also contain manganese, copper, zinc, and iron. By including pumpkin seeds in your daily routine, you will maintain strong bones while reducing the risk of heart disease.
Pumpkin seeds are easily one of the best sources of healthy fats, which aid in average growth and development. The minerals that pumpkins seeds provide also play a key role in maintaining strong bones and limiting tooth decay. The pumpkin seed oil has even been found to help reduce cholesterol levels and arterial blockage while aiding digestion.
Pumpkin seeds provide the same benefits as animal-based proteins without any possible side effects such as acquiring cancer, cardiovascular disease, and damaging your kidneys.
High in Antioxidants
One of the significant benefits of eating these seeds is that they are high in antioxidants. Of course, you can get antioxidants from other foods, like certain fruits and vegetables. Still, pumpkin seeds contain more antioxidants than most.
Very High in Magnesium
If you take a look at the minerals that are found in pumpkin seeds, magnesium is present. Magnesium is an essential mineral as it helps create healthy bones and muscles. The best thing about this nutrient is that most people don’t get enough of it in their diets. Eating pumpkin seeds can help to fill that gap.
High in Fiber
Omega-3 Fatty Acids Pumpkin seeds are also high in fiber, which is excellent for your digestive system because it helps you feel full. You can also use pumpkin seeds as a substitute for nuts if you’re following a low-fat diet.
Pumpkin seed recipes
There are many pumpkin seed recipes that you can try out. In addition, pumpkin seed recipes are easy and fun to mix up. So, if you prefer one recipe over another or want to try something different, then feel free to switch it up a bit.
Pumpkin seeds in smoothies
Did you know that pumpkin seeds make great additions to a green smoothie? This is because they are high in protein and a great source of nutrients.
Here’s what you need:
• 1 cup mixed greens
• 1 banana
• 2 tablespoons pumpkin seeds
• Juice from half lime.
Directions:
Combine ingredients in a blender, then puree until smooth. Pour into glasses and drink immediately. This is a delicious green smoothie that is packed with nutrients and vitamins.
Pumpkin seeds as snacks
The best thing about having a delicious snack on hand in your pantry is that you can grab one during an unexpected hunger attack. So instead of reaching for refined sugar, try out pumpkin seeds.
How to Make a Pumpkin Seed Cookie in the Oven
It’s pumpkin season, and pumpkin seed cookies are a classic fall treat. It’s time to get your oven set for pumpkin spice! This recipe is simple enough that the whole family can help out. The best bit about this recipe is that you don’t need any special equipment or ingredients – just grab some pumpkin seeds from the pumpkin you carved last night at dinner, some flour, and sugar, and egg white, and some salt!.
To make this pumpkin seed cookie recipe, you will need the following:
• 3 cups of whole wheat flour
• Half cup brown sugar
• Two teaspoons cinnamon
• ¼ teaspoon salt
• ½ cup pumpkin seeds scooped from the pumpkin ( make sure to wash and rinse off the pumpkin seeds with running water and let them dry)
- One egg white
Method:
-Preheat the oven to 350 degrees Fahrenheit.
– Combine pumpkin seeds, sugar, cinnamon, and flour in a large bowl. Add salt and egg white; stir until combined. The mix will be very crumbly at this point but don’t worry!
– Line two baking sheets with parchment paper. Scoop out small spoonfuls of dough onto prepared sheets about one inch apart from each other. Press down on top of balls to form cookies – you can make them as flat as you want; they’ll just take longer to bake that way!
– Bake for 15 minutes, then flip the pumpkin seed cookie over carefully so it doesn’t break too much while cooking the second side for another 15 minutes; they should turn a nice golden brown color when it’s done!
– Once pumpkin seed cookies are done, let cool on baking sheets for about five minutes, then transfer to wire rack or paper towel-lined plate and enjoy!
These pumpkin seed cookies are delicious, especially when served warm with ice-cold milk after dinner!
Where to Buy a Dehydrator
If you want to buy a dehydrator, then try out amazon.com or even your local store.
How Much Does A Dehydrator Cost?
A good dehydrator can cost over $200, but most are around the $25-$80 mark. It is worthwhile buying a good one, especially if you do it often. A cheap version won’t be very efficient, and your food will take longer to dehydrate. Here is our list of the best dehydrators in 2021. I suggest buying them on Amazon, as they sometimes come with Prime shipping!
*Prices change depending on where you buy it and when.
Best Dehydrator for the Money [by Customer reviews]: Nesco FD-75A Snackmaster Pro Food Dehydrator
Best Overall Dehydrator [by professional reviews]: Excalibur 3926TB Food Dehydrator
Best Budget Dehydrator: Presto 06300 Dehydro Electric Food Dehydrator, White
Top Rated Dehydrator [by professional reviews]: Nesco American Harvest FD-61WHC Snackmaster Pro Food Dehydrator
Enjoy this recipe
This Dehydrating Pumpkin Seeds Recipe makes around 1 cup of dehydrated pumpkin seeds and is easy to follow. The best thing about making these at home is you can control exactly what goes into them as well as the flavor!
For more dehydrating recipes, click here.
