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The Pleasures
of Pumpkin Seeds
BY DANA JACOBI
FOR THE AMERICAN INSTITUTE FOR CANCER RESEARCH |
- Recently, I prepared a recipe
that called for a light sprinkling of pumpkin seeds at the very
end, for a bit of crunch. But when the meal was over, I was left
with a just-bought bag of pumpkin seeds that was still nearly
full. I was determined to do something with them, but since their
flavor is rather assertive and slightly bitter, it took me a
while to figure out just what. Traditionally, pumpkin seeds serve
as a garnish on top of muffins, get combined in trail mix or
are sprinkled on soup for garnish. Digging through my cookbook
collection for other ideas, I learned enough about pumpkin seeds
to really want to use them more.
Pumpkin, sunflower and sesame seeds provide plant sterols that
may help lower blood cholesterol levels, along with health-promoting
unsaturated fats. But pumpkin seeds offer some unique nutrition,
including curcubitacin, a polyphenol phytochemical that in men
may play a role in helping to prevent or control an enlarged
prostate.
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- The shelled, dark, olive-green
pumpkin seeds sold in stores may be raw or roasted. Most people
buy them roasted because they are often pre-seasoned with salt
or tamari, but this makes them high in sodium. I prefer toasting
the raw seeds myself so I can control the salt; I also happen
to think doing it yourself makes them taste nuttier and sweeter.
The seeds puff up as they toast, which is fun to watch, but take
care to keep them moving in the pan as they brown and burn easily.
-
- Cruising through cookbooks,
I found pumpkin seeds used in various Mexican dishes, particularly
in something called pipian sauce; this version includes tomatillos
and green herbs popular in Mexico’s Puebla region.. Although
cholesterol- and dairy-free, the oil in the pumpkin seeds makes
the sauce lightly rich. I serve this creamy, light green sauce
with baked fish or sautéed shrimp. It is also delicious
spooned over grilled chicken breast.
Baked
Catfish with Mexican Pumpkin Seed Sauce - Makes 4 servings.
- 1/4 cup raw, shelled pumpkin
seeds
- 1/2 small white onion, sliced
- 2 garlic cloves, chopped
- 1/4 lb. tomatillos, husked
and coarsely chopped
- 1 jalapeño pepper,
seeded and chopped
- 1/2 cup lightly packed cilantro
- 1/4 tsp. dried oregano, preferably
Mexican
- 1/4 tsp. dried thyme
- 1 (6-inch) yellow corn tortilla,
torn in 1/2” pieces
- 1 cup fat-free reduced sodium
chicken broth, divided
- 1 Tbsp. canola oil
- Salt and ground black pepper
to taste
- Four (4-ounce) catfish filets
- Cooking spray
- 2 cups cooked brown rice
In a dry skillet, toast the
pumpkin seeds over medium heat, stirring constantly, until they
are golden and many have swelled or popped. Take care not to
let them brown. Spread the toasted seeds on a plate and cool.
Preheat the oven to 450 degrees.
Place the pumpkin seeds, onion, garlic, tomatillos, jalapeño,
cilantro, oregano, thyme and tortilla in a blender. Pour in half
the broth, and whirl to the smoothest possible puree, adding
more broth if needed. Heat 1 tablespoon of the oil in a medium
skillet over medium-high heat. Add the pumpkin seed mixture,
standing back as it will splatter. Cook, stirring occasionally,
until it boils and darkens in color, 3 to 4 minutes. Add the
remaining broth, reduce the heat, and simmer until there is 1
cup of sauce, about 8 minutes. Season to taste with salt and
pepper. Set aside.
Coat a shallow baking dish
with cooking spray. Arrange the filets on the pan, coat the fish
well with cooking spray and season lightly with salt and pepper.
Bake, uncovered, until the fish is opaque in the center and flakes
with a fork, about 10 minutes, depending on the thickness of
the pieces.
To serve, place a piece of
fish on each of 4 plates. Spoon one-fourth of the sauce over
the fish. Add 1/2 cup rice alongside.
Per serving: 341 calories, 15 g. total fat (2 g.
saturated fat), 31 g. carbohydrate, 21 g. protein, 3 g. dietary
fiber, 179 mg. sodium.
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"Something Different" is written for the American Institute
for Cancer Research (AICR) by Dana Jacobi, author of The Joy
of Soy and recipe creator for AICR's Stopping Cancer Before It
Starts.
 The American Institute for Cancer Research
(AICR) offers a Nutrition
Hotline online at www.aicr.org
or via phone 9 a.m. to 5 p.m. ET, MondayFriday, at 1-800-843-8114.
This free service allows you to ask questions about diet, nutrition
and cancer. A registered dietitian will respond to your email
or call, usually within 3 business days. AICR is the only major
cancer charity focusing exclusively on how the risk of cancer
is reduced by healthy food and nutrition, physical activity and
weight management. The Institute’s education programs help
millions of Americans lower their cancer risk. AICR also supports
innovative research in cancer prevention and treatment at universities,
hospitals and research centers across the U.S. Over $82 million
in funding has been provided. AICR is a member of the World Cancer
Research Fund International.
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