America's growing list of food
preferences—high-protein, low-carb, allergy-free—can challenge even the most
accommodating hostess when choosing appropriate foods for guests. Worry no
more—the lowly pumpkin seed rises to the occasion, says culinary consultant
Carol Fenster, Ph.D.
Roasted pumpkin seeds can easily be transformed into a high-protein
appetizer that looks like nuts, tastes like nuts—yet isn't related to nuts
at all—and is sure to please the carb-conscious guest, says Fenster, whose
publishing house,
Savory Palate, specializes in special diet cooking.
"Roasting the pumpkin seeds makes them delightfully crunchy and enhances
their natural nutty flavor, making them a wonderful substitute for nuts,"
says Fenster, whose own wheat intolerance heightened her compassion for
people on special diets. "A member of the squash family, pumpkins are rarely
an allergen and are also unrelated to other food culprits like wheat, dairy,
eggs, or soy."
Take two cups of shelled pumpkin seeds (available at your local health food
store), toss with a teaspoon of canola oil, and spread evenly on a baking
sheet that's been lightly oiled or lined with parchment paper. Bake at 300.
for 20 minutes, stirring every five minutes, until lightly browned. Remove
from oven, cool, and lightly salt to taste. Serve in decorative bowls at
room temperature and prepare for rave reviews from your guests. This easy
appetizer can be made ahead and stored in the refrigerator for a week, says
Fenster, making it a particularly good choice for entertaining because there
are no last-minute preparations.
"Roasted pumpkin seeds can also be used in additional ways," adds Fenster.
"Add the roasted seeds to tossed salads or on top of creamy soups for a nice
crunch. Jazz them up with a savory sprinkle of cayenne pepper, cumin, or
thyme. Or, use them in place of walnuts or pine nuts in pesto. For a sweet
treat, toss with cinnamon and sugar before roasting and then sprinkle on hot
breakfast cereal, add to trail mix, or use in cookie dough in place of
nuts."
Any way you fix them, Fenster concludes, pumpkin seeds are a safe,
versatile, high-protein choice for entertaining.
