Roasted Pumpkin Seeds

When you're carving your pumpkins don't throw away the seeds! They make a delicious and nutritious treat. One 1/4 cup serving of pumpkin seeds packs a powerful punch of essential vitamins, minerals and anti-oxidants. And are a good source of iron, zinc, magnesium, protein and fiber.

Toasted pumpkin seeds have a sweet, nutty flavor and can be salted or tossed with other sweet or savory spices.  Roasting your own seeds is an easy project for the whole family and can be a fun way to flex your creative culinary skills.  

All you need to get started are your pumpkin seeds, cooking spray, olive oil or butter and salt or other seasoning.

How To Prepare and Roast Pumpkin Seeds

1. Scoop out your pumpkin and throw the seeds in a large bowl - rinse under cold water and remove the pulp and strings. It's a good idea to do this before the pulp gets dry.
2. Drain and pat dry. Spread in a single layer on cookie sheets and let dry completely (from 4 hours to overnight).

Pre-heat oven to 325 degrees F.

1. Lightly coat with cooking spray, olive oil or butter; toss to coat.
2. Spread out in a single layer on cookie sheets and sprinkle with seasoning and bake until toasted, about 25 minutes
3. Pumpkin seeds cook fast so check and shake the pan every 15-20 minutes.
4. Let cool and serve

Variations:

Like your seeds super salty? Soak overnight in salt water (use 1/4 cup salt to 2 cups of water) and dry overnight before baking.

Want something sweet? Think "pumpkin pie" - mix up some brown sugar, cinnamon, nutmeg, cloves, allspice with a pinch of salt or use you favorite brand of pumpkin pie spice blend. (Works best with butter or butter-flavored cooking spray)

Looking to add some salt-free flare? Sprinkle on some Mrs. Dash Seasoning Blends. My current favorites are Fiesta Lime, Caribbean Citrus and Southwest Chipotle.

Make Your own International herb blend inspired by the classic flavors of other countries:

• French: Herbes de Provence
• Indian: curry powder with a pinch of cayenne
• Italian: basil, rosemary and oregano
• Chinese: Chinese Five Spice blend
• Japanese: Wasabi powder

Post a comment with your favorite spice blend inspired by your heritage!

In addition to making great snacks, they can be used on salads or soups, and in muffins, cakes and cookies. Pumpkin seeds can be stored in an airtight container at room temperature up to 2 months or frozen up to 6 months (but I doubt they'll last that long!).You can use the same techniques with the seeds from acorn and butternut squash.

Fun Facts:

• There are 30 varieties of pumpkins grown on 6 continents
• Pumpkin was once thought to cure freckles
• The average pumpkin has about 500 seeds
• Pumpkin seeds are called pepitas in Mexico and are used in many delicious Mexican dishes
• Called cucurbita by Native Americans they were believed to cure kidney disease 
• For more fun facts, check out this cute Pumpkin Video from history.com