Air-Fryer Pumpkin Seeds: A Healthy, Quick Treat

Pumpkin seeds are a tasty and nutritious snack, and you can easily make them in an air fryer. They are a great way to use the seeds from a pumpkin you've carved or cooked, but you can also buy raw pumpkin seeds to air-fry. The process is simple: clean and dry the seeds, add oil and seasoning, then cook in the air fryer for around 10-15 minutes. You can experiment with different seasonings, but garlic, salt, and paprika are popular choices.

Cleaning and preparing the seeds for roasting

Firstly, separate the seeds from the pumpkin. When you are carving the pumpkin, remove all the seeds and separate the pulp from the seeds as much as possible. You can use your hands to rake out the seeds first, before tearing out the pulp, as this will help the seeds come out cleaner.

Next, place the seeds in a colander and rinse them under running water to remove any remaining pieces of pulp. If you find this difficult, you can also boil the seeds for 10 minutes in salted water, which will help to remove the pulp and clean the seeds more effectively.

After you have separated the pulp, rinse the seeds once more. Then, lay them out on paper towels or a clean kitchen towel to dry. Gently press or pat them to remove most of the water and leave them to thoroughly dry. This should take at least 15 minutes, or you can leave them overnight.

Before roasting the seeds, ensure they are completely dry. The outer shell of the seeds contains green and oval seeds inside. You can remove the outer shell if you wish, although this is not necessary, and some people lack the patience for this step!

Now your seeds are ready for roasting!

Choosing a seasoning

If you want to keep things simple, a generous seasoning of salt and pepper will do the trick. You can also add some olive oil, avocado oil, or melted butter to help the seasoning stick and give the seeds a richer flavour.

For a savoury, spicy kick, you can try garlic powder, smoked paprika, or garlic salt. You can also add some cayenne pepper, or black pepper for an extra kick. Some people also recommend Trader Joe's Chili Lime seasoning for an extra kick.

If you want to go the sweet route, cinnamon sugar is a tasty option. You can also try brown sugar, honey, or maple syrup for a sweet treat.

For more complex flavours, you can try a variety of seasonings like taco seasoning, Cajun seasoning, ranch seasoning, or cinnamon sugar.

Don't be afraid to experiment and find the perfect combination of seasonings for your taste buds. You can also adjust the seasoning after cooking to ensure the flavours are just right.

Air fryer temperature and cooking time

The temperature and cooking time for air fryer pumpkin seeds vary depending on the desired level of crispness and the specific air fryer being used. However, some general guidelines can be provided.

Firstly, it is important to ensure that the pumpkin seeds are thoroughly dried before placing them in the air fryer. This can be achieved by rinsing the seeds in a colander to remove any remaining pulp, and then using paper towels to gently press and remove excess water. Allow the seeds to air-dry for at least 10 minutes, or until thoroughly dried.

Once the seeds are prepared, preheat your air fryer to between 350 and 360 degrees Fahrenheit. The cooking time will vary depending on the desired level of crispness, but generally, it should take between 10 and 35 minutes. It is important to shake the basket frequently during cooking to ensure even roasting and to prevent burning.

For lighter roasting, cook the seeds for 10 to 15 minutes, shaking the basket halfway through. For a more well-done roast, increase the cooking time to 30 minutes, shaking the basket every 5 minutes to prevent burning. It is important to monitor the seeds closely during the final 5 minutes of cooking, as they can go from perfectly roasted to burnt very quickly.

Additionally, it is recommended to use an oil mister or cooking spray to evenly coat the seeds with oil, which helps them to crisp up without absorbing too much oil. Parchment paper can also be placed underneath the seeds in the air fryer basket to prevent them from sticking or falling through the cracks.

Storing roasted pumpkin seeds

If you're planning to store your roasted pumpkin seeds for longer, you can place the airtight container in the freezer. This will help them last for several months.

If you're giving the roasted pumpkin seeds to your children as a snack, it's best to advise them to store them in an airtight container at room temperature. This way, the seeds will stay fresh and crunchy for up to two weeks.

Health benefits of pumpkin seeds

Yes, you can make pumpkin seeds in an air fryer! Here is a recipe for air fryer pumpkin seeds:

Ingredients:

• 1 cup of pumpkin seeds
• 1/4 teaspoon of garlic powder
• 1/4 teaspoon of salt
• 1/8 teaspoon of black pepper
• 1 teaspoon of ghee or butter (or olive oil)

Instructions:

• Clean and dry your seeds.
• Add your preferred seasonings and a drizzle of oil.
• Spread the seeds in a single layer on a baking sheet.
• Bake at 350°F (180°C) for 10-15 minutes, shaking the basket halfway through for even roasting.
• Check if the seeds are crispy to your liking. If not, air fry for an additional 3-5 minutes.
• Let them cool, adjust the seasoning, and enjoy!

Now, here are the health benefits of pumpkin seeds:

Pumpkin seeds, also known as pepitas, are highly nutritious and packed with powerful antioxidants. They are rich in protein, fiber, unsaturated fats, vitamins, and minerals. Eating just a small amount can provide a substantial quantity of healthy fats, magnesium, and zinc. Here are some of the specific health benefits of pumpkin seeds:

• Improved Heart Health: Pumpkin seeds are a good source of antioxidants, magnesium, zinc, and unsaturated fats, all of which contribute to maintaining a healthy heart. Studies have shown that pumpkin seed oil can help reduce blood pressure and cholesterol levels, which are risk factors for heart disease.
• Cancer Risk Reduction: Some research suggests that the high antioxidant levels and plant compounds (lignans) in pumpkin seeds may help protect against cancer growth, particularly breast and prostate cancer.
• Better Prostate and Bladder Health: Pumpkin seeds have been found to ease symptoms of benign prostatic hyperplasia (BPH) and improve overall quality of life. They may also help with an overactive bladder, reducing the urge to urinate frequently.
• Improved Blood Sugar Control: Pumpkin seeds have been linked to lower blood sugar levels, which is beneficial for people with type 2 diabetes. The high magnesium content in pumpkin seeds is believed to play a role in this effect.
• Enhanced Fertility: Pumpkin seeds are a rich source of zinc, which is essential for improving sperm quality and male fertility. They may also contribute to healthy testosterone levels and overall reproductive function.
• Better Sleep: Pumpkin seeds contain tryptophan, an amino acid that promotes sleep. They are also a good source of magnesium, which has been associated with improved sleep quality in observational studies.

In addition to these benefits, pumpkin seeds can be easily incorporated into your diet. They can be eaten raw or roasted, added to smoothies, yogurts, salads, or baked goods. However, as with many seeds and nuts, they contain phytic acid, which can reduce the absorption of certain nutrients. Soaking or sprouting the seeds before consumption can help reduce the phytic acid content.

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