Ingredients (serves 12)

1.5 cups raw whole pumpkin seeds

2 teaspoons olive or canola oil

1 pinch salt

Your favorite seasonings (SALTY: garlic powder, paprika, cumin - or SWEET: light coating of cinnamon and sugar)


1. Preheat oven to 300 degrees F. Cut open the pumpkin and use a strong metal spoon to scoop out the insides. Separate the seeds from the stringy core. Rinse the seeds with water in a colander to remove pulp.

2. Toss seeds with olive oil and salt (and other favorite seasonings). Spread the seeds in a single layer on a baking sheet and bake for about 40 minutes or until golden brown; stir occasionally.

Nutritional information

This information is per serving.

Calories    130

Calories from Fat    100

Total Fat    11g

Saturated Fat    2

Trans Fat    0g

Cholesterol    0mg

Sodium    30mg

Total Carbohydrate    3g

Dietary Fiber    1g

Sugars    0g

Protein    5g