How to cook squash seeds

Information for squash seeds in our free cooking ingredients collection.

Squash seeds

Cultivated worldwide, squash probably was first gathered by indigenous people around 8000 B.C., primarily for its seeds. European settlers arriving in North America found it was a common crop grown by American Indians.

Although most people are familiar with eating the flesh of squash, the seeds of squash by themselves are both tasty and nutritious. The most popular squash seed eaten in the United States is the pumpkin seed, which is flat with one rounded end and one end that tapers to a point. The seeds are off-white and approximately three-quarters of an inch long. They enclose a green kernel that is delicately nutty in flavor. In Mexico, pumpkin seeds are known as pepitas and are popular in many dishes.

The seeds of winter squash are also commonly eaten. The plants are harvested when the fruits and, hence, the seeds are fully ripe. Summer squash, in contrast, is eaten before it and its seeds are fully ripe. Seeds from acorn squash, buttercup squash, and butternut squash are also edible. The seeds are a healthful addition to your diet, being an excellent source of iron, phosphorus, and potassium and a good source of thiamin and riboflavin. A little less than half the fat comes from polyunsaturated fat.

How to cook squash seeds

Squash and pumpkin seeds are sold plain or salted, dried or roasted, unhulled or hulled. You also can make your own snack when hollowing out your Halloween jacko’, lantern or cooking your winter squash. Scoop out the seeds, rinse them, dry them, and then toast them in the oven until they are golden brown. Soaking them in salt water before baking adds flavor.

Serving suggestions

Seeds can be added to salads, sauces, and pasta dishes to add a crunchy texture or to soups for additional texture.

• Sunflower seed
• Walnut
• Soy products
• Dairy foods
• Milk
• Soy and rice milk
• Dried and concentrated milks
• Cream and sour cream
• Cheese
• Fresh cheeses
• Semisoft cheeses
• Goat cheeses

• Beechnut
• Brazil nut
• Cashew nut
• Chestnut
• Ginkgo nut
• Hazelnut
• Lotus seed
• Macadamia nut
• Pecan nut
• Pistachio nut
• Safflower seed
• Sesame seed

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