Healthy Roasted Pumpkin Seeds (4 Different Flavors)
One of my favorite things about Halloween and carving pumpkins is the leftover pumpkin seeds.
Roasting them afterward is a tradition I love doing with my family. Pumpkin seeds are so good for you - they're high in protein, copper, zinc, and iron. They're also a good source of vitamin E and K. I like to grab a small handful and crunch on them as a snack or sprinkle on top of my salads and soups.
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ROASTED PUMPKIN SEEDS RECIPE
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INGREDIENTS
Pumpkin seeds
Olive oil
Seasonings (sea salt and ground pepper, etc)
INSTRUCTIONS
WASH AND SORT: After carving your pumpkin, throw away as many large chunks of pumpkin flesh as you can and toss in the compost bin. Add the seeds and smaller flesh bits to a big bowl of cold water (you can also just fill the sink). Give everything a good swirl, then wait 10 minutes. Most of the flesh will sink while the seeds will stay up top.
BOILING THE SEEDS: Strain the seeds and add them to a large pot of boiling water with 1 Tbsp salt. Let simmer for 10 minutes - this will help to remove phytic acid which is hard on the digestive system. It will also help to make the seeds crispier once roasted.
ROASTING INSTRUCTIONS: Drain and toss the seeds with olive oil and spices of your choice. I'm a classic gal, so I like to season with sea salt and ground pepper. Then spread on to a baking sheet and bake at 400 °F for 20-25 minutes. Toss the seeds halfway. Remove from oven and let cool. Store in an air-tight container in the cupboard (you don’t need to keep these in the fridge). These will last a few weeks. Sprinkle on soups and salads, grab a handful for a snack, add to kids lunches, add to your morning oatmeal… the options are endless!
DIFFERENT FLAVORS TO TRY:
MAPLE SYRUP AND CINNAMON: Add pumpkin seeds to a baking sheet and drizzle with olive oil, then bake at 400°F for 15 minutes. Remove from oven, toss seeds, then drizzle of maple syrup and sprinkle on cinnamon. Bake another 10 minutes.
PEPPER AND LIME JUICE: Add pumpkin seeds to a baking sheet and drizzle with olive oil, 1/8 tsp cayenne pepper, half a lime squeezed, pinch of sea salt and bake at 400°F for 20-25 minutes.
PIZZA FLAVOR: Add pumpkin seeds to a baking sheet and drizzle with olive oil, 1 Tbsp parmesan cheese, 1/2 tsp dried basil, 1/2 tsp dried oregano, 1/4 tsp garlic powder then bake at 400°F for 20-25 minutes.
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