Not only are pumpkin seeds delicious, they are a phenomenally healthy, crunchy snack! They contain a multitude of nutrients, are portable, and can be stored in your pantry. Keep them with you when you’re on the go, or as an appetizer at a party! I like to store mine in glass mason jars to keep them extra fresh and away from plastic particles.
9 reasons to eat pumpkin seeds: (adapted from Dr. Mercola)
- heart healthy magnesium – 1/4 cup contains almost half of your recommended daily amount
- zinc for immune support
- plant-based omega-3 fats
- prostate health
- anti-diabetic effects – decreases oxidative stress
- benefits for post-menopausal women – because of its natural phytoestrogens
- heart and liver health
- tryptophan for restful sleep – an amino acid that your body converts into serotonin
- anti-inflammatory benefits
gluten free ~ dairy free ~ soy free ~ grain free ~ vegetarian
cook time: 10-20 minutes // prep time: 10- 20 minutes
ingredients
- pumpkin seeds
- olive oil
- salt
- rosemary
directions
1. Preheat oven to 400°F. Cut open the pumpkin and use a strong metal spoon to scoop out the insides. Separate the seeds from the stringy core.
2. Rinse the seeds.
3. In a small saucepan, add the seeds to about 2 cups water to every half cup of seeds. Add a half tablespoon of salt for every cup of water (more/less depending on your salt affliction).
4. Bring to a boil. Let simmer for 10 minutes.
5. Remove from heat and drain.
6. Spread the seeds out over the roasting pan, all in one layer, then drizzle olive oil over all the seeds. Sprinkle rosemary throughout.
5. Bake on the top rack until the seeds begin to brown, 10-20 minutes, depending on the size of the seeds. (Smaller pumpkin seeds could toast more quickly.)
6. When browned to your liking, remove from the oven and let the pan cool on a rack. Let the seeds cool before eating.
7. Either crack to remove the inner seed or eat whole.
