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Crispy, crunchy, salty and delicious. Is there anything not to love about pumpkin seeds? It's that time of the year when pumpkins abound, so next time you cut one up why not save the seeds so you can roast them?
For a bit of a shortcut, you could opt for buying Mexican pepitas, pumpkin seeds which are already hulled. Just make sure the pepitas are sold raw so you can roast them and add your own flavorings.
Pumpkin Seeds Benefits
Aside from being delicious, pumpkin seeds are rich in nutrients, most notably potassium and magnesium. They contain iron, calcium, and are a great source of dietary fiber.
Pumpkin seed oil has been linked to the increase of "good" cholesterol and decreased blood pressure, as well as relieving joint pain and hot flashes, according to this medical study.
Pumpkin Seeds Calories
One ounce of pumpkin seeds, roughly 2 tablespoons or 28.4g, contains 126 calories and 5g of fiber.
Baking Pumpkin Seeds: The How-To
After removing the seeds from the pumpkin cavity, place them in a bowl of cold water. This will help you further release the pulp. Clean them and transfer to a flat surface covered with a towel so they can dry.
Once dry, transfer the seeds to a bowl and add the desired seasonings and oil. Bake at 325F for 30 to 40 minutes. Check on them half way through and remove from the oven once they've browned to your liking.
Pro tip: Immediately transfer the seeds to a plate to prevent them from over-browning.
Three Ways to Bake Pumpkin Seeds
This video from Popsugar offers three different recipes for roasted pumpkin seeds: sea salt and olive oil, sugar and spices, and pan-roasted seeds with soy sauce.
How To Eat Pumpkin Seeds
Pumpkin seeds and pepitas are great in a variety of dishes: from snacks like trail mix to a crunchy topping for salads, soups, and more!