Tis the season for Everything Pumpkin

This week is all about Pumpkin Seeds! Tis the season for everything pumpkin! I love this time of year when everywhere you go, you see pumpkins and can get pumpkin flavored everything from coffees, teas, muffins, yogurts and so much more… You hear a lot about how amazingly good for you pure pumpkin is for you but what about those seeds or also known as “pepitas”? They not only have a nutty and delicious flavor but they are high in zinc, manganese, tryptophan, magnesium, antioxidants and vitamin E! Pumpkin seeds are also one of the best sources of plant-based omega-3’s, in the form of ALA (alpha-linolenic acid) which gets converted to omega 3 fats. They make for a great snack or addition to salads, purees, trail mix, and even crushed into hot cereal!

You can find pumpkin seeds in the store but it is just as easy and fun to prepare your own! You can get creative with your seasonings and come up with so many flavors and variations of these amazing seeds. This year when you are done carving your pumpkin, don’t throw out the seeds, simply roast them and add them into your everyday meals!!

Roasting pumpkin seeds is very easy! Simply rinse them well and place them out to dry on a large cookie sheet, preferably overnight. If you aren’t carving a pumpkin, you can use store bought seeds for roasting as well.

Roasting the seeds is best done at the low oven temperature of 170 degrees Fahrenheit. Studies show that keeping the temperature low helps preserve the seed’s healthy fats.

You can create your own flavor and combination of flavors from sweet, sour or salty. Try a few of my favorite variations and enjoy this heart healthy, less than 200 calorie, snack! I eat at least 1/4 cup of homemade roasted pumpkin seeds a day and almost every day, add pure pumpkin puree to my oatmeal and protein pancakes or loafs! I just love this time of year when pumpkin sends and purees become more readily available! Definitely give some of these Pumpkin Seed Recipes a try and let me know what you think!!

Nutritional Information:
Serving Size: 1/4 cup

Fat: 150 calories
Fat: 12 grams
Saturated Fat: 2.5 grams
Carbohydrates: 4 grams
Fiber: 1 gram
Protein: 10 grams

*additional oils in roasting will contribute extra calories and heart healthy fats!


Chili Lime Roasted Pumpkin Seeds

1 cup pumpkin seeds
2 tsp coconut oil*
1 tsp cayenne pepper
1/2 tsp sea salt and pepper
2 tbsp lime juice

Rosemary & Oil Roasted Pumpkin Seeds


1 cup pumpkin seeds
1 tbsp extra virgin olive oil*
1 tablespoon fresh chopped rosemary
1 tsp sea salt

Sweet Cinnamon Roasted Pumpkin Seeds


-1 cup pumpkin seeds
-1 tbsp vanilla extract
-1 tbsp cinnamon
-2-3 Pumpkin Spice Flex Flavors 

Cajun Garlic & Pepper Roasted Pumpkin Seeds


-1 cup pumpkin seeds
-2 tbsp olive oil*
-1/2 tsp sea salt
-1 tbsp garlic powder
-1 tbsp cayenne pepper
– 1 tbsp cajun seasoning

 Mix all the seeds and ingredients in a mixing bowl until seeds are completely covered. Spread the seasoned seeds on baking sheet. Roast the seeds for 20 minutes at 170 degrees. Sprinkle more of the dry ingredients onto the seeds as they come out of the oven. Allow to cool and enjoy!

Serve as a great appetizer at a party, sprinkled over salads or crushed into hot cereals or simply as a great on the go snack!


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