Registered Dietitian Nutritionist | Food and Nutrition Consultant

Registered Dietitian Nutritionist | Food and Nutrition Consultant

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Pumpkin Seeds Make You Feel Good!
{Roasted Pumpkin Seed Recipe}

Close Up Of Healthy Pumpkin Seeds And Pumpkin Against Colorful Autumn AccentsFall is in the air, and  if your like me, chances are you have already ordered in some Celestial Seasonings Sweet Harvest Pumpkin Black Tea to help you enjoy the now-chilly evenings. I know I will be drinking this tea from now until about Christmas time. Anyways, it’s Fall, and it’s time to talk about roasted pumpkin seed recipes and pumpkin seed nutrition, so here we go:

The United States is a leading producer of pumpkins and with Halloween just around the corner chances are you might make a Jack-O-lantern out of your favorite pumpkin. But don’t throw everything away after you scoop out the insides of the pumpkin! It’s very easy to make  some tasty and nutritious roasted pumpkin seeds using this easy roasted pumpkin seed recipe and chances are you might feel better too!

The seeds of the pumpkin, called pepitas in some cultures, offer an impressive cocktail of health enhancing and disease fighting compounds including vitamins, minerals and essential fatty acids. In fact, ¼ cup of pumpkin seeds contain almost half of the recommended daily allowance for heart-healthy magnesium and a good dose of immune boosting zinc. Pumpkin seeds also contain tryptophan, an amino acid that your body uses to make serotonin, which helps with depression. Tryptophan also helps your body make melatonin, which promotes a restful sleep.

So scoop out those seeds and throw them right into a colander when making your Jack-O-Lantern this year, and I’ll show you how to make delicious homemade roasted pumpkin seeds!

Start by rinsing your pumpkin seeds under cool running water while cleaning the pulp away from the seeds. Once the seeds have been cleaned off, place the seeds on a clean towel to dry overnight. The secret to crispy pumpkin seeds is to dry them completely prior to roasting. Otherwise, you end up steaming them rather than roasting them, which will make the pumpkin seeds chewy rather than crispy.

To make this recipe, you will need:

Freshly scooped pumpkin seeds that have been dried, at least overnight.

Sea Salt or other seasonings, as desired

Olive oil

Preheat oven to 350°F. Place the dry pumpkin seeds into a small bowl and mix in a couple of teaspoons of olive and sprinkle on a little sea salt. You can feel free to spice it up a little and add some pepper, paprika or chili powder if you like.  Once you’ve mixed these together, you pour the seeds onto a baking sheet lined with some parchment paper or even sprayed with cooking spray. If you don’t have a baking sheet yet, I recommend you order this Made in the USA Nordic Ware Half Sheet.  Spread  the seeds out  a little and then bake for about 20 minutes or until lightly browned and crispy.

Once done, cool the roasted pumpkin seeds completely and store in an airtight container until your ready to enjoy them. Then when your ready for a fall treat, sit down and enjoy some with your Celestial Seasonings Sweet Harvest Pumpkin Black Tea.

And there you have it, A Nutritious Dish in a matter of minutes!™

One comment

  1. Marianela says:

    I’m gonna make these the next time I invite some friends over. Thanks for sharing =) They look tasty.

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