An acorn or butternut squash can yield about ¼ cup of seeds while a pumpkin, depending on the size, can yield 1-2 cups of seeds or more. Since both are a type of gourd, the seeds look very similar. Here’s a recipe for a single serving size or more.
Acorn or Butternut Squash seeds
- 1/4 cup seeds
- 1/2 tsp melted butter or olive oil
- Salt and pepper to taste
Pumpkin seeds
- 1 cup seeds
- 2 tsp melted butter or olive oil
- Salt and pepper to taste
Using a large spoon, scoop the seeds out of a squash or pumpkin, then pour them into a colander. While running water over the seeds, separate them from the vegetable bits. Once clean, spread the seeds single layer on a clean kitchen towel. Pat any extra water off the seeds with a paper towel. Let them dry overnight.
Pre-heat oven to 325°F.
In a small bowl, toss the seeds with melted butter or oil until coated. Sprinkle with salt and pepper to taste. Spread the seeds in a single layer on a baking pan ungreased or lined with parchment paper.
Bake 15 to 25 minutes until light golden brown. Stir every 10 minutes or so and check for doneness. Let the seeds cool about 10 minutes before serving.
Serving size: ¼ cup
Dietitian tip:
If you have a little more time, you can boil the seeds before drying so they will bake more evenly. In a saucepan, add enough water to cover the seeds and simmer for 10 minutes, dry then bake.
Green Apple Dietitian 