A Twist on Pumpin Seeds

Sometimes pumpkin gets a bad rep, but that’s largely because it’s usually served in a pastry or covered in icing. Here’s a few reasons to love the seasonal staple:

  • The orange color is derived from beta carotene, which provides vitamin A to the body and is good for eyesight and immunity

  • It also packs some vitamin C, Iron, Calcium, Manganese + Potassium (more than a banana!)

  • Pumpkin is a member of the squash family - doesn't everyone love it's sister spaghetti squash?

  • The seeds have an average of 12g fiber per 1 cup - you'll feel fuller, longer using them as a crunchy, satisfying snack

Roasting Pumpkin Seeds

Roasting pumpkin seeds yourself is an easy, hands-on activity for kiddos. Once you've carved the pumpkin and scooped out the seeds, rinse and roast for about 20-30 minutes to dry. Then, toss in 2 teaspoons of butter and a pinch of salt, bake in a single layer (on foil, for easy clean up) at 300 degrees for 45 mins or until golden brown. That's the traditional method, but there's lots of ways to change up your pumpkin seed flavor:

  • For a spiced seed, add in 1/8 teaspoon garlic salt and 2 teaspoons Worcestershire sauce.

  • For a deeper profile, mix in 1 tablespoon pure maple syrup, 1/4 teaspoon ground nutmeg and 1 teaspoon ground cinnamon (skip the salt)

  • Feeling Italian? Mix with dried Oregano and parmesan 

  • For something a little different, skip the salt and use butter and 1 1/2 teaspoons ranch seasoning mix - yum!

  • For my southwestern friends, mix butter, 1 teaspoon lime juice, 1 teaspoon taco seasoning and a tablespoon of fresh cilantro

  • For a barbecue feel, toss in 2 teaspoons brown sugar, 1/2 teaspoon of chipotle chile powder and 1/2 teaspoon ground cumin

  • Everything is better with bacon - cook 3-4 slices separately and crumble over the roasted seeds

  • Make a tasty trail mix: once roasted, combine with dried fruit (cranberries, raisins), almonds and cashews

Tell me what your favorite way to enjoy pumpkin seeds is in the comments below!