Next time you include squash in your meal plan, don't forget to roast the seeds from winter squash such as butternut or acorn squash, turning them into nutritious snacks loaded with fiber, complex carbohydrates, iron, potassium, niacin and beta carotene. Delicious roasted squash seeds have a nutty flavor that makes them a natural choice for a mid-morning pick-me-up or an evening snack.
Rinse the squash thoroughly in warm water. Set the squash on a sturdy cutting board and split the squash open with a sharp knife or a cleaver. Once the squash is split, pull it into two pieces with your hands.
Scoop the seeds and pulp from the inside of the squash with a metal spoon. Use your hands to separate the squash pulp from seeds, and discard the pulp.
Place the squash seeds in a colander. Rinse the seeds under cool running water to separate any remaining pulp.
Bring a quart of water to boil in a large saucepan. Add 2 tbsp. salt and 2 cups of the cleaned squash seeds. Boil the squash seeds for 10 minutes, then spread the seeds on a layer of paper towels and pat the seeds lightly until they're dry.
Place the squash seeds in a large mixing bowl and stir in 1 tablespoon of melted butter or vegetable oil.
Spread the squash seeds on a large baking sheet and place the seeds in a preheated 250 degree F oven for 30 to 40 minutes, or until the seeds are golden brown. Stir the squash seeds every 10 minutes so they will roast easily.
Remove the squash seeds from the oven and allow them to cool completely. Place the roasted seeds in a zip-top bag or a sealed plastic container.