Roasted Pumpkin Seed Recipe

Try Warm Fragrant Pepitas - a Halloween Treat Healthier than Candy

© Jill Harris

Oct 30, 2006

Busy on All Hallows' Eve? Save the seeds (called "pepitas") from the jack-o-lantern and when there is a break in the action, toss them in the oven. When they finish roasting, pumpkin seeds provide a healthy alternative to candy.

Pumpkin seeds are surprisingly nutritious. They're fun to make and to eat, and they can be flavoured in an unlimited number of ways.

Roasted Pumpkin Seeds Recipe

Ingredients:

• At least one pumpkin
• A sharp knife to cut the pumpkin

Step 1 - Pumpkin Guts

• Before carving the pumpkin, get out the colander and put it in the sink
• Cut off the lid off the pumpkin and scoop out all the seeds and stringy entrails
• Put them in the colander and rinse well. The stringy bits will have to be removed by hand.
• Give them a shake and pat dry with a paper towel or clean dish towel
• Put the seeds into a large bowl or re-sealable plastic bag. Toss them with a tablespoon or so of oil, butter, or margarine.

Step 2 - Spices

Here's the fun part - decide what spices to use. Traditional souls may leave them plain, but here are some more ideas:

• Garlic powder and a dash of salt
• Cajun seasoning for the daring
• Mix a dash of vegetarian Worcestershire sauce with garlic powder for a touch of Chex-mix nostalgia. Most name brands of Worcestershire contain anchovies, so check the ingredients to keep it vegetarian.

Step 3 - Bake

• Preheat the oven to 350 F.
• Spread the seasoned seeds in a thin layer on a cookie sheet.
• Bake for 10-20 minutes, stirring once during toasting.
• Keep an eye on the seeds; the burn quickly.

Tips for Roasting Pumpkin Seeds

• A lower temperature to prevent the seeds from burning, but the cooking process will take longer and the seeds will be less crispy.
• Take the seeds out at the first sign of browning - after that they taste a little too burnt.
• Pumpkin seeds are a natural alternative to candy and pack in some healthy unsaturated fat, iron and potassium. Best of all, they're a filling and delicious snack that's seasonal cooking at its best!

If you're looking for more substantial seasonal snacks, check out these healthy orange and black treats or brew up some ghoulish thirst-quenching concoctions .

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