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October 10, 2007
By Sara Brosier and Cheryl McCord
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After selecting the perfectly shaped jack ’o lantern pumpkin or some small sweet
pie pumpkins and winter squashes, you have the main ingredient for a nutritious
snack and a fun activity.
Roasted pumpkin and squash seeds are subtly sweet and nutty with a malleable, chewy
texture. They are loaded with the minerals phosphorous, magnesium and manganese.
In addition, the seeds are a good source of protein, vitamin K, fiber, and omega-3
fatty acids.
While pumpkin seeds are available year round, they are freshest in the fall when
pumpkins and squashes are in season. Saving and roasting your own seeds guarantees
freshness. Children will enjoy hunting for the slippery seeds as a part of cleaning
the pumpkins.
A very simple method for roasting seeds is to clean and wash the seeds and place
them on a paper towel to remove the excess water. Spread on a cookie sheet and roast
in the oven at 250 degrees F. for 30 to 40 minutes. Stir every 10 minutes. Remove
when the seeds are crisp and golden brown. Once cooled, the seeds can be eaten whole
or shelled to reach the kernel. They can be stored in air-tight bags in the refrigerator.
For salted and oil-roasted seeds, boil the seeds in a quart of water and two tablespoons
of salt for 10 minutes. Drain and place on paper towels to pat dry. Place the seeds
in a bowl and toss with one tablespoon of vegetable oil or butter. Spread on a cookie
sheet and roast as above.
The Kuna Farmers Market vendors have a wide selection of pumpkins for Halloween
decorations along with sweet pie pumpkins. Butternut squashes are also available
and make excellent pies. Other squashes include acorns and the heritage varieties
of Hubbard and Sweet Meat. Spaghetti squashes are delicious and the seeds are great
for roasting because of their large size and tender shells. Many of the squashes
will store well into the winter, so stock up now.
The Kuna Farmers Market is open Saturdays through the end of October from 9 until
noon. Everyone is invited to join us for the fun October activities.
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Oct. 13
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Christmas in October. Handcrafted items make great gifts. Elvis will entertain with
favorites from "The King."
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Oct. 20
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Christmas in October, Pumpkin Decorating for Kids, and Bubbles the Clown
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Oct. 27
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Meet the Candidates, Pumpkin Decorating for Kids, and Trick 'r Treat
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Market hours are from 9 am to 12 noon every Saturday through October 27. The location
is at Sandstone Plaza at the west end of Main Street in downtown Kuna.
For more information please contact Cheryl McCord at 922-5113 or visit the website
at www.KunaFarmersMarket.com.
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