Plant the Seeds for Healthy Snacking

The word on social media is that today is #PumpkinDay.  So what better way to celebrate than by sharing a quick and healthy snack to enjoy from those pumpkins- their seeds!

During these fall months, seeds from various fruit are everywhere.  Whether you’re carving pumpkins that you personally picked, making spaghetti squash, or trying out this Stuffed Acorn Squash recipe, you’re bound to find seeds.  Whatever you do, don’t throw them away.  You’re missing out on a delicious snack that’s just moments away from enjoying.

Pumpkin seeds are a rich source of zinc, making them full of powerful antioxidants and immunity boosters.  They are also high in phosphorus, magnesium, manganese, copper, and iron.  The shell of the seed is found to be very high in zinc, so it’s perfectly safe to eat the entire seed unshelled.  In fact, you’re getting a higher source of fiber when you eat the shell (or husk) as well, which is ideal for blood sugar control and weight management.

Roasting seeds is incredibly easy.  You can roast them in a conventional oven, but if you don’t have a massive amount of seeds to roast, a convection toaster oven will work just as well.  Once you have removed the seeds from pumpkin or squash, place in a separate bowl and ensure all the pulp has been removed from the seeds.  Add a small amount of extra virgin olive oil or use an olive oil mister to lightly coat seeds.  From there, add your favorite seasoning.  Spread the seeds in a single layer on to a baking sheet lined with non-stick foil or parchment paper for easy cleanup and to prevent seeds from sticking to pan.  Bake in a 350ºF oven for 15-20 minutes, stirring the seeds 2-3 times during the roasting process to ensure even cooking.

The seeds are perfect to enjoy on their own as a snack fresh from the oven.  If you wind up with a ton of seeds, then store them in an airtight container and take with you as a snack.  They will keep for 2-6 months in the fridge.  Roasted unshelled pumpkin seeds also make a great crunchy topper for salads in place of croutons or nuts.  If they don’t taste as crispy after storing, give the seeds a quick shot in the oven or toaster oven to reheat.

Seeds Seasoning Suggestions

Because we obtain enough salt from the foods we eat, I typically don’t roast with salt and prefer to use seasoning instead.  Here’s a few suggestions:

• Infuse the olive oil with fresh herbs, garlic or spices for an added flavor.
• Use a salt-free seasoning, such as Mrs. Dash or a McCormick Perfect Pinch blend
• Sprinkle seeds with dried basil and rosemary for an Italian flavor
• Mix with minced garlic, lemon juice, and dried parsley or basil
• Make it spicy with some chipotle powder, red pepper flakes or Old Bay
• Create a fall flavor by sprinkling on ground cinnamon, nutmeg, and pumpkin pie spice
• Dust cocoa powder over the seeds.  To create a sweeter coating, add cocoa powder with a teaspoon of honey or maple syrup into the bowl with the seeds.  Spice it up with a sprinkle of chipotle powder!

What is your favorite way to roast seeds?  Tag your creations on social media using #Foodandmovement, and I’ll share your treats!

Images courtesy of niamwhan, Tina Phillips, and digidreamgrafix at FreeDigitalPhotos.net

DISCLAIMER: All opinions are my own and are not influenced or biased by any third parties. I am not compensated for mentioning any specific brands or retailers on this blog.