I love pumpkin because it’s delicious and nutritious – and even the seeds have many health benefits! A one-ounce portion (about 1/4 cup) is about 150 calories, 15 grams of healthful fat, a few carbs and 8 to 10 grams of plant protein. They are also nutrient-packed – and tasty! The benefits of pumpkin seeds include:
- High in magnesium (to improve mood, sleep, collagen production), zinc (to support immunity, skin health, and bone health), iron and copper (both are involved with energy production)
- Rich in antioxidants including carotenoids and vitamin E (to reduce inflammation, fend off chronic diseases and premature aging)
- Plant protein that helps insulin regulation (helping to protect against type 2 diabetes or reduce its complications)
- Plant-based omega-3 fatty acids (for heart disease protection and reducing the risk of artery hardening)
Roasted pumpkin seeds are delicious all by themselves but can be added to almost anything! Sprinkle on your oatmeal (with a bit of cinnamon and nutmeg), top your salads, soups or stir fries with them, incorporate them into desserts, or make them into a healthy snack (check out this recipe for Pumpkin Crunch Trail Mix).
Here is my recipe for roasted pumpkin seeds.
- Remove seeds from pumpkin and discard membrane.
- Wash pumpkin seeds.
- Dry pumpkin seeds on a paper towel.
- Preheat oven to 350 degrees.
- Place an even layer of seeds on a parchment lined baking sheet.
- Bake for 20 minutes.
- Salt your pumpkin seeds and you can also add your favorite seasoning like pumpkin spice.
- Store in an airtight container for a week (at room temperature); or a month in the fridge.