Pumpkin Seed Powder

The Challenge: Amazing Pumpkin Seeds

Roasted pumpkin seedsPumpkin and squash seeds are a healthy and nutrient-dense food rich in minerals. In fact, pumpkin seeds made the cut and are listed in the book The 150 Healthiest Foods on Earth by Jonny Bowden.

Unfortunately, I do not readily use or eat whole roasted pumpkin and squash seeds. Happily, I found a solution!

The Solution: Pumpkin Seed Powder

The best way for me to use pumpkin and squash seeds in my everyday cooking is to roast the seeds, grind them into powder in my spice grinder, and then throw the powder into everything from smoothies and green drinks to soups and hot cereals.

How to Make Pumpkin Seed Powder

Raw pumpkin seedsWhenever I cut up a pumpkin or squash, I separate the seeds and set them aside in a bowl. Then, I wash the seeds in the bowl and rinse them in a fine-mesh strainer in order to get rid of as much goop and strings as possible.



Roasted pumpkin seedsNext, I grease a tray with olive oil, place the seeds on the tray, place the tray in the oven, and roast the seeds at 250° F to 300° F until the seeds are dry. It’s helpful to stir the seeds around on the tray occasionally to keep them from burning.



Whole, roasted pumpkin seeds in spice grinderThen, I place the seeds in my spice grinder in batches and grind them into a rough powder, which I store in the refrigerator in an airtight container.

I’ve used the pumpkin and squash seed powder in smoothies and green drinks, I’ve sprinkled it as a topping on soups, and I plan to add it to hot cereals, sweet breads, and cookies.

Ground pumpkin seeds in spice grinder






Pumpkin seed powder (ground pumpkin seeds)


Stevia Substitution

Here is how to substitute powdered stevia for sugar in general recipes:

1 teaspoon powdered stevia = 1 cup sugar

½ teaspoon powdered stevia = 1 tablespoon sugar

Pinch stevia = 1 teaspoon sugar

Here is how to substitute liquid stevia for sugar in general recipes

1 teaspoon liquid stevia = 1 cup sugar

6 drops liquid stevia = 1 tablespoon sugar

2 drops liquid stevia = 1 teaspoon sugar

Here is how to replace the bulk of sugar when you substitue stevia for sugar:

For every one cup of sugar replaced by stevia, add ¼ to ½ cup of bulk.

Here is a list of items that can be used for bulk:

  • Applesauce
  • Fruit puree
  • Squash puree
  • Orange juice
  • Fruit juice
  • Yogurt
  • Water
  • Any ingredient that will taste right with the recipe and add moisture

Honey Substitution

Here is how to substitute honey for sugar in general recipes:

¾ cup honey + 1 tablespoon honey = 1 cup sugar

  • Reduce other liquid ingredients in the recipe by 2 tablespoons
  • Unless the recipe includes sour cream or buttermilk, add a pinch of baking soda to neutralize acidity

Here is how to substitute honey for sugar in pie, cake, and cookie recipes:

¾ cup honey = 1 cup sugar

  • Reduce other liquids by ½ cup for each cup of honey
  • Lower the oven temperature by 25° Fahrenheit