pumpkin seed recipe

Pumpkin seeds are nutritious and delicious. They are packed with nutrients like zinc, magnesium, copper, and manganese. Pumpkin seeds can be roasted with just a little bit of oil and salt for a simple snack, or used as a crunchy topping for salads. Here is a recipe to make roasted pumpkin seeds at home.

Preheat the oven to 300 F. Wash the pumpkin seeds thoroughly to remove any pulp and strings. Pat them dry with a towel or spin them in a salad spinner. Toss the seeds in a bowl with a little melted coconut oil or olive oil and sea salt. Spread the seeds in an even layer on a rimmed baking sheet.

Roast for about 45 minutes, stirring occasionally, until the seeds are lightly browned and make a cracking sound when bitten. The exact roasting time will depend on the size and freshness of your pumpkin seeds. Check frequently and stir the seeds to ensure even cooking.

The roasted pumpkin seeds can be stored in an airtight container for up to 1 week. Enjoy them as a snack or sprinkle them on salads, yogurt, or oatmeal. The seeds can also be ground in a food processor or high-powered blender to make pumpkin seed butter, pesto, or flour.

Pumpkin seeds provide healthy fats, protein, and fiber. They contain compounds like phytosterols, lignans, and carotenoids that can benefit heart and prostate health. The zinc in pumpkin seeds is important for immune function and healthy vision. The magnesium helps regulate blood pressure and supports bone health.

Pumpkin seeds have a mild nutty flavor and crunchy texture. They pair well with cinnamon, chili powder, cumin, garlic, and maple syrup. For extra flavor, toss the roasted pumpkin seeds in spices, citrus zest, or grated cheese while still warm.

Pumpkin seeds are considered a healthy snack, but they are high in calories due to their fat content. An ounce of roasted pumpkin seeds contains about 150 calories, so enjoy them in moderation. Pumpkin seeds can be a choking hazard for some people, especially small children, so exercise caution.

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