Wait! Before you throw away the insides of your winter squash, did you know that the seeds can be made into a crunchy snack. Add some seasonings to flavor them before roasting squash seeds in the oven. It’s a fast and easy way to transform otherwise wasted food into a delicious and healthy snack—like these chocolate covered seeds.
Reduce Food Waste
What do you do with the seeds found inside your favorite squashes? Are they usually tossed with the trash or added to the compost pile? Did you know that they are actually edible and packed with nutrients? Plus they make a delicious and simple snack that can be enjoyed by itself or added to a trail mix. Why waste them? Follow these simple tips to start enjoying roasted squash seeds today.
Squash Seed Nutrition Information
A ½ cup serving of seeds contains 140 calories, 6 grams of protein and 6 grams of fiber. Providing 30% (men) to 41% (women) daily requirements of zinc. They are also naturally low in sodium.
Edible Seeds
Seeds from these winter squashes can be consumed after roasting: butternut, pumpkin, delicata, spaghetti and acorn. (Some fruit containing seeds are edible too, such as watermelon.)
Time to Start Your Seed Collection
How to Save Seeds
Saving squash seeds is incredibly simple. Once you make this part of your kitchen routine, you can have freshly roasted squash seeds in under 30 minutes.
Follow these simple steps whenever you plan to enjoy one of the squashes listed above.
• Cut in half to expose the seeds inside the squash.
• Use a spoon to scoop out the seeds. The seeds do not need to be washed before use.
• Transfer to a freezer safe bag. Remember to label with the date. Though it isn’t necessary, you can also record the type of seeds inside.
• Store in the freezer until ready to use. Shake the bag every once in a while to break up any clumps.
• Continue to add more seeds, as you prepare more squash.
Using Your Seed Collection
Fresh seeds can be used immediately.
If working from a batch of frozen seeds, allow them to thaw first. This can be done in the refrigerator for a few hours or on the counter for up to an hour. It will depend on how many seeds you saved and how firmly they are frozen. As long as the seeds defrost from any clumps, you’re ready to use them.
Chocolate Lovers Roasted Squash Seeds
Ingredients
- 1 cup assorted seeds
- 1 tablespoon maple syrup
- ¼ teaspoon cinnamon
- ¼ teaspoon vanilla extract or bean paste
- 2½ tablespoons cocoa powder
- dash of salt
Instructions
Preheat oven to 350ºF. Line a baking tray with parchment paper.
Combine seeds, maple syrup, cinnamon and vanilla together in a small bowl. Mix together to coat the seeds evenly.
Spread the seeds out in a single layer on the baking tray. Cook for approximately 25 minutes, mixing every 5-7 minutes, until the bottom of the pan seems dry. The seeds should be shiny and a little sticky.
While the seeds are roasting: Fill a bowl with the cocoa powder and salt.
Remove the seeds from the oven and immediately mix in cocoa powder. Stir to coat evenly. Cook for an additional 5 minutes.
Notes
Store the roasted seeds in an airtight container at room temperature.
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Nutrition Information:
Yield: 4 Serving Size: ¼ cupAmount Per Serving: Calories: 187Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 171mgCarbohydrates: 41gFiber: 4gSugar: 28gProtein: 5g
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This sounds so good! Just made delicata squash last night and saved the seeds to roast, but now I’m totally making them this way for a sweet snack!