Pumpkin Seeds and Shells

The nutrient powerhouses you're throwing away

As we gear up for Thanksgiving, pumpkins take center stage, most notably in the form of pumpkin pie. But did you know that the pumpkin pie of today barely resembles what was served at the first Thanksgiving in 1621? Back then, dessert was a simple custard baked inside a hollowed-out pumpkin rather than the familiar pie crust we know today. While canned pumpkin puree is incredibly convenient, cooking with the whole vegetable—seeds, shells, and all—offers surprising health benefits and a chance to return to our culinary roots.

While most of us toss out the pumpkin shells and seeds during preparation, recent research suggests we might be discarding some of the most nutritious parts of the pumpkin. A study published in the Journal of Food Science and Technology by Portuguese researchers explored the potential of pumpkin shells and seeds as sources of bioactive compounds. The findings are eye-opening: both parts of the pumpkin show significant antioxidant activity, which may help combat free radicals in the body.

The study revealed that pumpkin shells are especially rich in phenolic compounds, which are known for their strong antioxidant properties. These compounds have the potential to neutralize harmful free radicals, possibly lowering the risk of chronic diseases. Pumpkin seeds, while also showing antioxidant activity, had a lower correlation with phenolic content, suggesting that other beneficial compounds may be contributing to their health effects.

Throwing away peels and shells isn't just limited to pumpkins—many of us discard nutrient-packed skins from a variety of fruits and vegetables. Research has shown that vegetable and fruit peels, such as those from pumpkins and cucumbers, could help prevent diabetic symptoms and stabilize blood sugar, thanks to their polyphenol content. The Dole Nutrition Institute also found that banana peels contain exceptionally high levels of polyphenolic antioxidants, just like the fruit’s flesh.

The lesson? Don’t be too quick to discard the skins and shells—they could hold the key to a healthier diet.

How to Cook a Whole Pumpkin (Yes, Including the Shell!)

Cooking a whole pumpkin might sound intimidating, but it’s simpler than you think. Follow these easy steps:

1. **Preheat** your oven to 375°F.

2. **Wash** the pumpkin, then cut it in half and remove the stem and stringy pulp. **Scoop out the seeds**, rinse, and save them for later.

3. **Roast** the pumpkin: Place the halves face down in a shallow baking dish, cover with foil, and roast for about 1.5 hours, or until tender.

Once your pumpkin is roasted, here’s how you can make the most of every part:

Pumpkin Purée: Scoop out the flesh and blend to make a homemade purée. This nutrient-dense purée provides almost 400% of your daily vitamin A needs in just half a cup, along with 25% of your daily vitamin K, all for just 42 calories.

Pumpkin Chips: Use the shell to create crispy, flavorful chips. Cut the shell into chip-sized pieces, sprinkle with paprika, and dehydrate at 115°F overnight. Don’t have a dehydrator? You can also use an oven set to low with the door slightly ajar.

Roasted Pumpkin Seeds: Don’t forget the seeds! Roast them at 375°F for about 45 minutes until golden brown. Add a dash of cinnamon, sea salt, cayenne pepper, or olive oil for a snack that delivers 37% of your daily magnesium per ounce.

Published October 1, 2024