How to Roast Pumpkin Seeds ~ Healthy & Yummy Goodness!!

Madison, Maine

Pumpkins are beautiful and one of the best parts of fall in my opinion.  I love how they grow in crazy shapes and sizes, colors and textures.  I also think they are a much underused source of healthy, affordable,  good food.

You can do a lot with a pumpkin.  Breads, pies, raviolis, muffins, soups and those delicious roasted seeds!

Izzy Octavia in Madison, Maine

In looking up recipes for roasted pumpkin seeds, I deviated as I tend to do on the interweb and found out that they are actually really healthy for you!

Did you know?

Prostate Protection
They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.

Improved Bladder Function
In some studies, pumpkin seed extracts improved bladder function in animals.

Depression Treatment
They contain L-tryptophan, a compound naturally effective against depression.

Prevention of Osteoporosis
Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.

Natural Anti-Inflammatory
Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.

Prevention of Kidney Stones
They prevent calcium oxalate kidney stone formation, according to studies.

Treatment of Parasites
They are used in many cultures as a natural treatment for tapeworms and other parasites. Studies also show them to be effective against acute schistosomiasis, a parasite contracted from snails.

Great Source of Magnesium
1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium, a mineral in which most Americans are deficient.

Lower Cholesterol
Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.

Cancer Prevention
The same phytosterols that lower cholesterol also protect against many cancers.

That’s pretty much a miracle food!  So don’t worry about over indulging in these little beauties!!

Traditional Roasted Pumpkin Seeds Recipe~

  • Yield Makes 2 cups
Ingredients

  • 8 teaspoons olive oil
  • 2 cup pumpkin seeds
  • Coarse salt and freshly ground pepper

Preheat oven to 350 degrees. In a small bowl, toss together pumpkin seeds and olive oil; season with salt and pepper. Evenly spread pumpkin seeds on a baking sheet and transfer to oven. Cook until toasted and fragrant, 10 to 12 minutes

Now, if ya’ll want to get a bit crazy and need a change from the regular pumpkin seeds, try these out! From Betty Crocker

13 ways to flavor:

  1. Cinnamon sugar: This recipe for cinnamon sugar pumpkin seeds will satisfy any sweet tooth.
  2. Salt and vinegar: 1 teaspoon salt and 2-3 tablespoons balsamic vinegar
  3. Parmesan garlic herb: 1/3 cup grated Parmesan cheese, ½ teaspoon garlic powder, ½ teaspoon salt and 2 tablespoons minced fresh rosemary
  4. Taco: Check out our recipe for peppy roasted pumpkin seeds for a Tex-Mex twist.
  5. Truffle chive: 1 teaspoon black truffle salt or oil, 2 tablespoons minced fresh chives and 1/3 cup grated Parmesan cheese
  6. Buffalo wing: 1 tablespoon melted butter and 2 tablespoons hot sauce
  7. Chile lime: ½ teaspoon salt, 1 teaspoon chili powder and 2 tablespoons fresh lime juice
  8. Brown butter: 2-3 tablespoons browned butter (melt butter in sauce pan over medium-high heat until it bubbles and starts to brown) and 1 teaspoon salt
  9. Jerk: Toss the pumpkin seeds in a batch of our scratch jerk seasoning.
  10. Pumpkin pie: 1 teaspoon ground cinnamon, ½ teaspoon salt, ½ teaspoon ground ginger, 1/8 teaspoon ground cloves and 1-2 tablespoons sugar
  11. Ranch: 1-2 tablespoons minced fresh chives, 2 teaspoons minced fresh parsley, 1/4 teaspoon salt, 1/4 teaspoon garlic powder and 1/8 teaspoon black pepper
  12. BBQ: Our Cajun spice rub adds smoky depth.
  13. Sesame ginger: 1 teaspoon sesame oil, 2 tablespoons soy sauce, 2 teaspoons sugar and 1 teaspoon ground ginger

Expert tip: Want a pumpkin-seed sampler? After tossing 12 handfuls of seeds with 12 different seasonings, roast them in a muffin pan to separate each flavor.

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