Spiced seeds, salad make good use of pumpkins

October is both Energy Awareness and Children & Youth month, so families can reduce their energy bill with the help of youngsters with a copy of the Energy Detective Guide from Hawaiian Electric Co.

This free, colorful booklet engages families to uncover energy villains that contribute to higher utility bills. It also gives information for a free drawing to win an energy conservation kit. Call 543-7511. And of course, October brings Halloween, so here are some delicious ways to use your holiday pumpkin.

SUGAR & SPICE PUMPKIN SEEDS

• 1 egg white
• 1/4 cup cane sugar or raw sugar
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon fine-grain sea or kosher salt
• 1 cup fresh pumpkin seeds, rinsed and dried

Preheat oven to 375 degrees. Grease baking sheet with nonstick cooking spray.

In medium bowl, whisk egg white, sugar, cayenne and salt. Add pumpkin seeds and toss well.

Drain off excess egg white using a strainer and place seeds in single layer on a baking sheet. Bake about 12 minutes or until seeds are golden, stirring once halfway.

Taste and season with more salt if needed. Makes 1 cup.

Approximate nutritional information, per tablespoon: 90 calories, 6 g fat, 1 g saturated fat, no cholesterol, 65 mg sodium, 5 g carbohydrate, 1 g fiber, 3 g sugar, 5 g protein

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ROASTED PUMPKIN SALAD

• 1 small pumpkin (or kabocha or acorn squash), seeded and cut into 1/2-inch cubes (about 3 cups)
• 3 tablespoons extra-virgin olive oil, divided
• 2 teaspoons kosher salt, divided
• 12 shallots or 2 small red onions, peeled and cut into 1/2-inch cubes
• 4 cups mixed greens
• 1/2 cup Honey-Balsamic Salad Dressing (recipe follows)
• 1/4 cup feta cheese
• 1/4 cup pine nuts, toasted
• Pepper, to taste

Preheat oven to 375 degrees. On a baking sheet, toss pumpkin with 2 tablespoons olive oil and 1-1/2 teaspoons salt. On another baking sheet, toss onions with 1 tablespoon olive oil and sprinkle with 1/2 teaspoon salt. Roast both for 40 to 45 minutes, tossing once half way through.

Set aside to cool for 10 minutes.

Toss greens with dressing in large bowl. Place on serving platter and top with pumpkin and onion. Sprinkle with cheese and nuts, then pepper to taste. Serves 6.

Approximate nutritional information, per serving: 280 calories, 24 g fat, 4 g saturated fat, 5 mg cholesterol, 750 mg sodium, 15 g carbohydrate, 2 g fiber, 5 g sugar, 4 g protein

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HONEY-BALSAMIC SALAD DRESSING

• 1 tablespoon minced red onion or shallot
• 1/2 cup extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• 1-1/2 teaspoons Dijon-style mustard
• 1-1/2 teaspoons honey
• 1/4 teaspoon salt
• Pepper, to taste

In small bowl, whisk all ingredients together until everything is well incorporated.

More Hawaiian Electric Co. recipes are available at www.heco.com.