Pumpkins, a Native American plant, produce seeds that are the source of a very dark thick oil. These, like many nuts and seeds, are a great source of protein, essential fatty acids (see Melt issue 3), vitamin B and zinc. For a vegetarian, pumpkinseeds can be a helpful part of a healthy diet. The seeds are also said to be useful with prostate disorders.

The fats contained in the seeds are polyunsaturated and monounsaturated, these being the healthier fats. Mono- and polyunsaturated fats are believed to reduce the levels of blood cholesterol; however, polyunsaturated fats appear to also lower high-density lipoproteins (HDLs), the "good cholesterol," where as monounsaturated fats seem to reduce low-density lipoproteins (LDLs), the "bad cholesterol," without effecting HDLs.

It is recommend that polyunsaturated fats are kept at 10 percent of your total caloric intake and monounsaturated be kept between 10 and 15 percent.

Even with the goodness that comes from the pumpkinseeds, it is important to remember that 40 to 50 percent of the calories from the seeds are from fat, so moderation is highly recommended.

Generally speaking, it is best to eat the seeds unroasted for the maximum health benefit; although, if constraint is exercised, roasting the seeds from your freshly carved Halloween pumpkin can make a great treat.

A favorite Melt recipe:

After carving your pumpkin, separate the seeds from the "guts" or stringy bits you get from the center of the pumpkin. Lightly oil a cookie sheet and spread the seeds in a single layer. Sprinkle with salt, onion salt or garlic powder. I also like to add lemon juice. (For best results: put the lemon juice in a spritzer bottle and lightly mist the seeds) Bake at 350 for 10 to 15 minutes or until lightly browned.

HAPPY HALLOWEEN!

© Melt Magazine 2001