HIGH-PROTEIN, ALLERGY-FREE APPETIZER

PLEASES CARB-CONSCIOUS GUESTS

DENVER, CO: America’s growing list of food preferences––high-protein, low-carb, allergy-free––can challenge even the most accommodating hostess when choosing appropriate foods for guests. Worry no more––the lowly pumpkin seed rises to the occasion, says culinary consultant Carol Fenster, Ph.D.

Roasted pumpkin seeds can easily be transformed into a high-protein appetizer that looks like nuts, tastes like nuts––yet isn’t related to nuts at all––and is sure to please the carb-conscious guest, says Fenster, whose publishing house specializes in special diet cooking (www.SavoryPalate.com).

“Roasting the pumpkin seeds makes them delightfully crunchy and enhances their natural nutty flavor, making them a wonderful substitute for nuts,” says Fenster, whose own wheat intolerance heightened her compassion for people on special diets. “Pumpkins, a member of the squash family, are rarely an allergen and are also unrelated to other food culprits like wheat, dairy, eggs, or soy.”

Take two cups of shelled pumpkin seeds (available at your local health food store), toss with a teaspoon of canola oil, and spread evenly on a baking sheet that’s been lightly oiled or lined with parchment paper. Bake at 300° for 20 minutes, stirring every five minutes, until lightly browned. Remove from oven, cool, and lightly salt to taste. Serve in decorative bowls at room temperature and prepare for rave reviews from your guests. This easy appetizer can be made ahead and stored in the refrigerator for a week, says Fenster, making it a particularly good choice for entertaining because there are no last-minute preparations.

“Roasted pumpkin seeds can also be used in additional ways,” says Fenster. “Add the roasted seeds to tossed salads or on top of creamy soups for a nice crunch. Jazz them up with a savory sprinkle of cayenne pepper, cumin, or thyme. Or, use them in place of walnuts or pine nuts in pesto. For a sweet treat, toss with cinnamon and sugar before roasting and then sprinkle on hot breakfast cereal, add to trail mix, or use in cookie dough in place of nuts.”

Any way you fix them, Fenster adds, pumpkin seeds are a safe, versatile, high-protein choice for entertaining. 

To preview Fenster’s five special diet books visit www.SavoryPalate.com .

Information for food allergies, celiac disease, autism, and other special diet conditions