I loveeeeee fall. Why? Because there is: So. Much. Great. Food. Seriously. A zillion varieties of squash, prepared a trillion different way (mashed, baked, cubed, diced, pureed, souped, ad nauseum, ad nauseum…), the leaves paint the city skyline beautiful hues of orange and red, I get to enjoy two of my favorite holidays – Halloween and Thanksgiving, and best of all, I get to roast pumpkin seeds!
Roasting pumpkin seeds is one of my favorite foodie activities, because it involves crafts AND cooking! You get to carve a spooky pumpkin and eat the insides! What’s not to love?!
Best of all, pumpkin seeds are some of the most nutritious, flavorful, and crunch-packed seeds out there! Snacking on just 1/4 cup will give you almost 50% of your magnesium and almost 30% of your iron for the day!
Traditionally, I roast my pumpkin seeds with a little bit of sea salt and oil, but this year, I wanted to take it up a notch and give them a little zing.
Spiced Pumpkin Seeds
- 1/8 cup of salt*
- 2 cups raw pumpkin seeds
- 2 tablespoons of olive oil
- 1/4 tsp garlic salt
- 4 tsp Worcestershire sauce
- Sprinkle of minced onions
Preheat oven to 300 degrees F. Make sure to thoroughly rinse all pumpkin goo off of your seeds. Boil a few cups of water, add 1/8 cup of salt and pumpkin seeds. Boil seeds for 10-15 minutes, or until they appear a gray-ish color. Drain seeds and add to a bowl. Mix together seeds, olive oil, garlic salt, Worcestershire sauce, and minced onions. Spread seeds evenly on a large baking sheet. Bake in oven for 1 hour, checking and stirring occasionally for done-ness. Remove when seeds are completely dried, crunchy, and a golden brown. Enjoy!
*Dial the amount of salt you add up or down, depending on how salty you want these bad boys to taste
Want to continue the craze past the fall season?
There are plenty of places to buy raw pumpkin seeds online, and they’re actually a lot cheaper, and a whole lot less work, than scooping them out of a pumpkin. Check out this 3 pound bag on Amazon (Only $10 for 3 pounds, compared with a $4 pumpkin that only gives you about 2 cups), or grab these organic ones from Swanson Organics ($4.99 for a 12 ounce bag).
In this fast paced world, nutrition information can be confusing. Fresh Squeezed Nutrition is here to break down the science of nutrition into easy and delicious bites – following trends, sharing recipes, and handing out fresh squeezed fun along the way.
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I follow this exact recipe for my annual pumpkin seed love affair. The only part I’ve never added is the minced onion. When using it does it carmelize the onion? That sounds amazing. I have also messed around with the recipe a bit but always find myself coming back to this one! I’m glad someone can tweak it and make an amazing creation! Yum!
This recipe looks great. I usually just dry roast my pumpkin seeds with salt, pepper and cajun seasoning. Yum!
Make sure to thoroughly rinse all pumpkin goo off of your seeds. Boil a few cups of water, add 1/8 cup of salt and pumpkin seeds. Women Kobe Shoes cheap
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