Pumpkin seeds are a popular snack and ingredient in many dishes, but did you know they are also packed with nutrients like zinc? In fact, pumpkin seeds are one of the best plant-based sources of zinc, a mineral that plays a vital role in many bodily functions. So, if you’re looking to boost your zinc intake, look no further than pumpkin seeds!
Ingredients
- 1 cup raw pumpkin seeds
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon sea salt
Instructions
- Preheat the oven to 350°F.
- In a bowl, toss the pumpkin seeds with olive oil, garlic powder, smoked paprika, and sea salt until well coated.
- Spread the pumpkin seeds in a single layer on a baking sheet lined with parchment paper.
- Bake for 10-15 minutes, stirring occasionally, until golden brown and crispy.
- Allow to cool before serving.
Nutritional Information
One cup of raw pumpkin seeds contains approximately:
- Zinc: 6.6mg (60% DV)
- Protein: 12g
- Fiber: 5g
- Fat: 13g
- Calories: 285
Cooking Time
Cooking time for this recipe is approximately 10-15 minutes.
Equipment
- Bowl
- Baking sheet
- Parchment paper
Serving Suggestions
These delicious roasted pumpkin seeds can be enjoyed as a snack on their own, or added to salads, soups, or trail mixes for an extra crunch. They also make a great topping for avocado toast or baked sweet potatoes.
Variations
For a sweet twist, try tossing the pumpkin seeds with cinnamon, nutmeg, and a touch of maple syrup before roasting. You can also add a kick of heat with a pinch of cayenne pepper or chili powder.
Substitutions
If you don’t have pumpkin seeds on hand, you can substitute with other nuts or seeds like sunflower seeds, almonds, or cashews. Just adjust the cooking time as needed.
Storage
Store roasted pumpkin seeds in an airtight container at room temperature for up to a week, or in the fridge for up to a month.
Tips
- Make sure to spread the pumpkin seeds in a single layer on the baking sheet to ensure even roasting.
- Stir the pumpkin seeds every few minutes to prevent burning.
- Feel free to adjust the seasonings to your liking.
Notes
If you’re looking to boost your zinc intake, pumpkin seeds are a great choice. In addition to zinc, they are also rich in other important nutrients like protein, fiber, and healthy fats.
Frequently Asked Questions
Do I need to remove the pumpkin seed shells?
No, the shells are edible and provide a nice crunch. However, if you prefer to remove them, you can soak the seeds in water for a few hours before roasting and the shells will come off more easily.
Can I make this recipe with other types of seeds?
Yes, you can substitute with other nuts or seeds like sunflower seeds, almonds, or cashews. Just adjust the cooking time as needed.
Can I use a different type of oil?
Yes, you can use any type of oil you prefer. Coconut oil, avocado oil, or sesame oil would all work well.
Are there any potential allergens in this recipe?
Pumpkin seeds are a common allergen, so be sure to check for any allergies before serving.
Personal Thoughts
This roasted pumpkin seed recipe is not only delicious, but also a great way to boost your zinc intake. I love to snack on them throughout the day, or add them to salads or soups for an extra crunch. They are also incredibly easy to make and can be customized with your favorite seasonings. Give them a try and see how tasty and nutritious pumpkin seeds can be!