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Pumpkin Seeds Three Ways

November 1, 2010

By Brianne Harrison

Post Halloween (and Jack-O’Lantern-carving marathons), chances are you have quite a few pumpkin seeds on your hands. Fortunately, pumpkin seeds make excellent, healthy snacks and toppings for salads, yogurt, soups, and ice cream. Below are three delicious ways to cook up those pumpkin guts.


Basic Roasted Pumpkin Seeds

Olive Oil

Preheat the oven to 325 degrees.

Thoroughly rinse and dry the seeds, removing all the pulp. Toss the seeds in olive oil, salt, and pepper to coat.

Spread the seeds on a foil-lined baking sheet and bake for 25 minutes, or until toasted and crispy. Stir the seeds often as they bake and check to make sure they’re not burning. Let cool and eat!


Candied Pumpkin Seeds

1 cup pumpkin seeds, rinsed and dried
¼ cup packed brown sugar
¼ tsp cinnamon
1/8 tsp ground ginger
1/8 tsp ground allspice or cloves
1/8 tsp ground nutmeg
¼ tsp salt

Preheat oven to 250 degrees.

In a small bowl, combine sugar, salt, and spices. Toss the seeds with the sugar mixture. Spread in a greased, foil-lined baking pan.

Bake for 45-50 minutes, until seeds are glazed, stirring occasionally. Cool completely and break into pieces.


Spiced Pumpkin Seeds

1 cup pumpkin seeds, rinsed and dried
1 tsp chili powder
1/8-1/4 tsp cayenne pepper
¼ tsp cumin
½ tsp coarse salt
2 tsp lime juice

Preheat oven to 350 degrees.

In a bowl, combine seeds, spices, salt, and lime juice. Toss to coat.

Spread seeds on a foil-lined baking sheet lightly greased with cooking spray or oil. Bake for about 10 minutes or until toasted, stirring to ensure the seeds brown evenly.


Healthy Roundup:

Pumpkin seeds are packed with nutrients such as manganese, magnesium, phosphorus, tryptophan, iron, copper, zinc, protein, and vitamin K. The zinc in pumpkin seeds can help support prostate and bone health in men, and animal studies have shown that pumpkin seeds can help reduce inflammatory symptoms in arthritis sufferers. In addition, the phytosterols present in the seeds can help reduce blood levels of cholesterol, enhance the immune system, and reduce the risk of certain cancers.

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