Roasted Pumpkin Seeds
Carving a pumpkin? Don't throw out those seeds! Pumpkin (and squash) seeds are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants. These nutrition gems are rich in protein and healthy fat but high in calories; if you're watching your weight, limit your portion to two tablespoons.
Roast them with salt and your favorite spices - throw on a little garlic powder, cumin, paprika (and kick it up with a sprinkling of crushed red pepper flakes), and you're in business! Eat plain, add to sauteed vegetables or sprinkle on top of a mixed green salad.
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)
Preparation1. 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.
This information is per serving.
Calories from Fat 100
Total Fat 11g
Saturated Fat 2
Trans Fat 0g
Total Carbohydrate 3g
Dietary Fiber 1g