Are you looking for a tasty and healthy snack that can help you stay energized throughout the day? Look no further than pumpkin seeds! These crunchy and flavorful seeds are packed with essential nutrients that can benefit your body in a variety of ways. In this article, we’ll explore the many health benefits of pumpkin seeds and share a delicious recipe that you can try at home. So grab a handful of seeds and let’s get started!
Ingredients
- 1 cup raw pumpkin seeds
- 1 tablespoon olive oil
- 1 teaspoon sea salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
Instructions
- Preheat your oven to 350°F.
- In a medium bowl, toss the pumpkin seeds with olive oil, sea salt, garlic powder, and smoked paprika until well coated.
- Spread the seeds in a single layer on a baking sheet.
- Bake for 15-20 minutes, stirring occasionally, until the seeds are golden brown and crispy.
- Remove from the oven and allow to cool completely.
- Transfer the seeds to an airtight container for storage.
Nutritional Information
One serving of these delicious pumpkin seeds (approximately 1/4 cup) contains:
- Calories: 170
- Protein: 9g
- Fat: 14g
- Carbohydrates: 4g
- Fiber: 2g
Cooking Time
Preparation Time: 5 minutes
Cooking Time: 15-20 minutes
Total Time: 25 minutes
Equipment
- Baking sheet
- Medium bowl
Serving Suggestions
These pumpkin seeds make a great snack on their own, or you can sprinkle them on top of salads, soups, or roasted vegetables for an extra crunch. They also pair well with cheese and crackers for a delicious and nutritious appetizer.
Variations
Feel free to experiment with different seasonings to customize the flavor of your pumpkin seeds. Some tasty options include cinnamon and sugar, cumin and chili powder, or rosemary and thyme.
Substitutions
If you don’t have pumpkin seeds on hand, you can also use other types of seeds such as sunflower, sesame, or flaxseeds. Just adjust the cooking time as needed.
Storage
Store your pumpkin seeds in an airtight container at room temperature for up to a week. For longer storage, you can also freeze them for up to three months.
Tips
- Make sure to spread the pumpkin seeds in a single layer on the baking sheet to ensure even cooking.
- Stir the seeds occasionally while baking to prevent them from burning and to ensure that they cook evenly.
- Allow the seeds to cool completely before storing to prevent them from becoming soggy.
Notes
Pumpkin seeds are a rich source of nutrients, including protein, healthy fats, fiber, and a variety of vitamins and minerals. They have been linked to a number of health benefits, including improved heart health, lower blood sugar levels, and reduced inflammation. So not only do they taste great, but they can also help you feel your best!
Frequently Asked Questions
Can I eat pumpkin seeds raw?
Yes, you can eat pumpkin seeds raw. However, roasting them can enhance their flavor and texture.
Do I need to soak pumpkin seeds before roasting?
No, you do not need to soak pumpkin seeds before roasting. However, soaking them can make them easier to digest and can reduce cooking time.
Can I use pumpkin seed oil instead of olive oil?
Yes, you can use pumpkin seed oil instead of olive oil for a different flavor profile.
Now that you know all about the many health benefits of pumpkin seeds and how to make a delicious and nutritious snack, it’s time to give them a try! Whether you enjoy them on their own or as a topping for your favorite dishes, pumpkin seeds are a great way to boost your energy and support your overall health. So go ahead and indulge in this tasty treat!