Toasted Pumpkin Seeds

Toasted pumpkin seeds, also known as pepitas, are a nutritious and versatile snack derived from the seeds of pumpkins, a staple in North American cuisine, particularly during the fall season. These seeds are typically harvested, cleaned, and then toasted to bring out their rich, nutty flavor and pleasant aroma. When eaten, toasted pumpkin seeds offer a satisfyingly crunchy texture, making them an excellent addition to both sweet and savory dishes. In cooking, they add a delightful crunch to salads, baked goods, and soups, and they can withstand moderate heat without losing their texture, making them a reliable ingredient for a variety of culinary applications.

Notes

When selecting toasted pumpkin seeds, look for seeds that are golden brown and free from any signs of moisture or rancidity. Store them in an airtight container in a cool, dark place for up to three months, or refrigerate for extended freshness. To maintain their crispness, avoid exposure to humidity. While generally safe for most, be aware that pumpkin seeds can be a choking hazard for young children and may cause allergic reactions in individuals sensitive to seeds.

Uses

Salad toppings
Soup garnishes
Trail mix addition
Baked good crunch
Vegetable roasting partner
Smoothie texture boost
Granola component

Replacements

Snow Peas

Snow peas are flat, edible-podded peas that are a staple in many Asian cuisines. Originating in the Middle East and South Asia, they have been cultivated for thousands of years and are now widely enjoyed around the globe. They possess a fresh, sweet flavor with a subtle grassy note and a satisfying crispness that adds texture to dishes. The pods are tender yet crunchy, making them delightful to eat raw or cooked. In cooking, snow peas hold their shape well, making them ideal for stir-fries and sautés, while also being capable of softening pleasantly in soups and stews.

Seaweed Snacks

Crispy, savory, and delightfully briny, seaweed snacks are a nutritious and flavorful treat that brings the essence of the ocean to your taste buds.

Recipes to try

Tahini Lemon Chicken Thighs with Roasted Cauliflower

Juicy lemon-marinated chicken thighs meet crispy roasted cauliflower, all drizzled with a silky tahini sauce that'll make your taste buds tango.

Spinach Feta and Sun-Dried Tomato Stuffed Peppers

Tender bell peppers stuffed with a tangy, herby mix of spinach, feta, and sun-dried tomatoes—comfort on a plate.