Spicy Roasted Pepitas

There are SO many varieties of seeds out there that are great for your health, but today I want to highlight a SEASONAL specialty…

PUMPKIN SEEDS!!!

Fall’s favorite squash contains almond-shaped seeds that make the perfect snack or salad topper any day of the year!

This is why you can skip the flesh & choose the seeds NOW:

• A quarter cup contains:
  • ~20% of your daily protein needs
  • 16% daily value (DV) IRON, a mineral our blood especially needs to carry oxygen.
  • 50% tryptophan, an amino acid that’s necessary to make serotonin– a feel good brain chemical.
  • 17% DV ZINC, a mineral antioxidant that protects against colds.

• VITAMIN E packed! Pumpkin seeds are a better source of vitamin E than some other foods because they contain various forms of this fat-soluble vitamin (alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol, and gamma-tocomonoenol…if you want to get technical). We <3 vitamin E because of it’s anti-inflammatory and antioxidant superpowers, plus it nourishes your skin! Eat up!
• Anti-viral benefits because of the lignans contained in the seeds.
• Omega-3s for heart health and cholesterol-lowering benefits.

As someone allergic to nuts, seeds are my go-to substitution in any nut recipe, but I also think seeds make a great snack, so I munch on delicious pumpkin seeds RAW. However, my ABSOLUTE *FAVORITE* way to enjoy these gems is ROASTED with a KICK!

It’s SO simple and you can save a ton of money by roasting seeds at home with the perfect spice combination for YOU, rather than buying pre-made spiced seeds. Plus, roasting at a lower temperature for a short amount of time helps retain a lot of their healthy oils.

So scoop out your gourd today! Here’s how to make this yummy snack:

1. If using fresh seeds, be sure seeds are fully dry (pat with a paper towel to speed up this process).
2. In a small bowl, combine about a 1/2 cup of seeds with ~1/2 tablespoon of olive oil (you want your seeds just coated, not drenched!!) and spices to taste. My favorite combination is 1/2 tsp chili powder and a pinch each of cumin, cayenne pepper, granulated garlic, and black pepper. You can also add a pinch of salt, but I don’t think it’s necessary! Mix, so all seeds are evenly coated with both oil and spices (I think this is easiest with clean hands!).
3. Spread seeds out on a tin-foil lined cookie sheet (makes clean up a breeze) & bake at 250 degrees F for 10 minutes. Shake tray and let cook for another 2-3 minutes.

***Do not let your seeds burn or get too well done, so keep an eye on them at the end!!!

No matter if you call them pepitas, squash seeds, or just pumpkin seeds and prefer to eat ’em dry, roasted, salted, or unsalted, add them to your trail mix or salad for a crunchy nutritious boost!

What’s your favorite SEED???