Pumpkin seeds, sometimes known as pepitas, are the edible seeds of pumpkins and other cultivars of squash. Seeds from big orange Halloween-style pumpkins are usually white and roasted with their shells on. Most seed butters are made of pepitas - the flat, dark green hull-less seeds found in specific pumpkin species like Styrian or oilseed.

Pumpkins and their seeds are native to the Americas and most likely cultivated first in southern Mexico. The oldest seeds date to 7000-5500 BC. Since the time of the Aztecs in 1300-1500 AD, the dietary and medicinal value of pumpkin seeds have been celebrated in Native American cultures. Pumpkins, once picked, kept well for long storage. They spread easily across the globe via trade and exploration, becoming particularly popular in Eastern Europe and the Mediterranean. Today, China is the largest producer of pumpkin seeds.

Pumpkin seeds are a great source of dietary minerals like phosphorus, manganese, iron, copper, and zinc. They are also one of the richest sources of magnesium - a mineral often lacking in Western diets but essential for controlling blood pressure and blood sugar and forming healthy bones. Pumpkin seeds offer a unique diversity of antioxidants, primarily the well-known Vitamin E but in various different forms or "tocopherols." They are also rich in protein, fiber, essential fatty acids, and phytosterols, which help to reduce cholesterol. Read more about the health benefits of these nutrients here!

Fresh pepitas should smell clean and slightly sweet. Store them in the fridge or freezer for longest shelf life. They are a great nut-substitute and can grind into a butter with ease - check out our how-to guide!

The first Wednesday in October is National Pumpkin Seed Day.

Suggested Flavor Pairings: cardamom, vanilla, almonds, cinnamon