I relate to pumpkin seed and its oil like an Italian to his olives. When pumpkin season starts it moves to the top of my ingredient list. I’m accustomed to the taste from growing up in Austria where pumpkin seed oil dressings would leave dark green residue on white salad plates, the shiny hue seemed like a greenish-golden color.
(golden-greenish hue left on the plate - pumpkin seed oil)
Nutrients
Pumpkin seed oil is rich in polyunsaturated fatty acids and is a rich source of zinc and magnesium. It is said that pumpkin seed products may contribute to male prostate health as well as contributing to good bone density for all.
Pumpkin seed oil
Hulled pumpkin seeds get lightly roasted in the production of oil similar to coffee bean roasting. In addition to the heritage of the seeds, the toasting process is one of the key stages in the making.
At it’s very best pumpkin seed oil is pressed in the “extra virgin” manner where it does not create nor require any heat leaving all the nutrient value and exceptional flavor intact.
(toasted pumpkin seeds and squash)
(rigatoni with kale, pumpkin seed and pumpkin seed oil)
A “Light” Oil with no let down
Pumpkin seed oil should be used in room temperature or cold prepared recipes - meaning you should not cook with it since it would destroy its qualities. I recommend substituting it for extra virgin olive oil in some dishes. However, its flavor is intense and a little goes a long way so I suggest using only 1/4 – 1/3 of the amount of olive oil that you would use. This flavor concentration makes it comparatively light.
(roasted quinoa with late harvest carrots and paprika sprinkled with pumpkin seeds)
The versatility of the dark gold makes this oil a staple in my refrigerator. I use it frequently in dressings, a drizzle on soups such as potato or as a finishing oil. The exquisite taste of the toasty oil is amazing paired with lentils – a favorite of mine. It even has a place in desserts, just try a few drops on vanilla ice cream – a secret delicious combo. The viscosity of pumpkin seed oil is velvety and silky and next to other oils is like cream compared with milk.
Chef ‘s Note: Interestingly the oil appears green in thin and red layers giving it a shine like a rainbow would when poured out.
Preparing Pumpkin Seeds:
- remove seeds from the pumpkin’s inner cavity
- remove excess pulp and spread seeds out over a cookie sheet pan covered with parchment paper
- dry seeds overnight
- the next day toast them in a 180 degree hot oven for 30 minutes.
Chef’s Preparation & Serving Suggestions:
- in a skillet heat 1 teaspoon vegetable oil then roast pumpkin seeds continuously shaking pan back and forth – sprinkle with sea salt
- toss pumpkin seeds into sautéed seasonal vegetables such as carrots, kale, Swiss chard
- grind pumpkin seeds in a blender with lemon juice, olive oil and fresh Italian parsley to make a pumpkin seed/parsley pesto – toss this before serving into pasta
Oil Quality
I have tried a few different brands from different whereabouts that were not all impressive. Some oils suffered from smeary texture and burned flavor from over-roasting probably made in big batches the best to my means come from Austria. A good pumpkin seed oil has subtly sweet and nutty taste with a smell like an unripe almond. The texture of the oil when applied to the back of your hand feels silky like good skin oil. The opposite is often true sometimes it resembles almost something like motor oil – this might sound extreme but what’s the point. I think an Austrian pumpkin seed oil is a safe buy – I might be biased growing up there thought.
