As Halloween rolls around, pumpkins take centre stage, whether they’re carved into spooky faces or baked into delicious treats. But there’s a part of the pumpkin that often gets overlooked: the seeds! Roasted pumpkin seeds make for a crunchy, nutritious snack packed with vitamins and minerals that support overall health. This Halloween, don’t just throw away those seeds—turn them into a tasty treat with our simple roasted pumpkin seeds recipe and flavour variations.
Health Benefits of Pumpkin Seeds
Pumpkin seeds are small but mighty when it comes to nutrition. Here’s why they’re worth saving and roasting this season:
Rich in Nutrients: A handful of pumpkin seeds contains a wealth of nutrients, including protein, fibre, healthy fats, magnesium, zinc, iron, and antioxidants.
Protein-Packed: Pumpkin seeds are a great plant-based protein source, essential for muscle maintenance and overall energy.
Heart Health: The seeds are rich in unsaturated fats, particularly omega-3 and omega-6 fatty acids, known to support heart health by maintaining healthy cholesterol levels.
Magnesium-Rich: One of the best natural sources of magnesium, pumpkin seeds contribute to better sleep, improved mood, and muscle relaxation.
– **Zinc for Immunity:** Pumpkin seeds are high in zinc, a mineral known for boosting the immune system, especially helpful as we transition into the colder months.
– **Fibre for Digestion:** The high fibre content supports a healthy digestive system, promotes feelings of fullness, and helps maintain stable blood sugar levels.
Basic Roasted Pumpkin Seeds Recipe
Ingredients:
1 cup raw pumpkin seeds (rinsed and dried)
1 tablespoon olive oil or avocado oil
1/2 teaspoon sea salt
Instructions:
1. Preheat: Preheat your oven to 150°C (300°F).
2. Clean: Rinse the seeds thoroughly to remove pumpkin pulp, then pat them dry with a paper towel.
3. Season: In a bowl, toss the seeds with olive oil and sea salt until evenly coated.
4. Spread: Arrange the seeds in a single layer on a baking sheet lined with parchment paper.
5. Roast: Roast for 20-25 minutes, stirring halfway through, until golden and crispy.
6. Cool & Store: Let them cool before enjoying. Store leftovers in an airtight container to keep them crunchy.
Flavour Variations
For an added Halloween twist, try these healthy flavour variations to make your roasted pumpkin seeds extra special:
Sweet Cinnamon Maple Seeds
Give your pumpkin seeds a warm, cosy flavour with cinnamon and a touch of natural sweetness.
– Add 1 tablespoon of maple syrup, 1/2 teaspoon ground cinnamon, and a pinch of nutmeg to the seeds along with the oil.
– Roast as directed, stirring halfway through to prevent sticking.
Health Boost: Cinnamon is packed with antioxidants and has anti-inflammatory properties, while maple syrup provides natural sweetness without refined sugars.
Garlic and Herb Seeds
These savoury seeds are full of flavour and herbs that can support your overall well-being.
– Mix 1/2 teaspoon garlic powder, 1/4 teaspoon dried rosemary, and a pinch of dried thyme into the seeds with the oil.
– Roast as usual for a savoury, aromatic snack.
Health Boost: Garlic has immune-boosting properties, and rosemary is rich in antioxidants. Together, they make a nutritious and delicious combo!
Spicy Chilli Seeds
Kick up the heat with some spice! This variation is perfect for those who love a bit of fiery flavour.
– Add 1/4 teaspoon chilli powder, 1/2 teaspoon smoked paprika, and a pinch of cayenne pepper to the seeds with the oil.
– Roast as directed for a crunchy, spicy snack.
Health Boost: Spicy foods can naturally boost metabolism, and chilli powder contains capsaicin, an antioxidant that has anti-inflammatory properties.
Why Roasted Pumpkin Seeds Make a Healthy Snack
Roasted pumpkin seeds are not only delicious but also incredibly versatile. They’re a nutritious addition to salads, soups, granola, and yoghurt, or can be enjoyed on their own as a crunchy snack. Here’s why you should consider incorporating them into your diet:
Nutrient Density: Unlike many Halloween treats, roasted pumpkin seeds offer a nutrient-dense alternative that supports overall health without empty calories.
Easy to Make: They’re a quick, no-fuss snack that you can prepare in a few minutes and enjoy for days.
Wrap-Up
This Halloween, turn your pumpkin seeds into a nutritious, tasty treat with our simple roasted seed recipes. Whether you go for the classic salted version or get adventurous with a sweet or spicy twist, you’ll be treating yourself to a snack that’s rich in protein, healthy fats, and essential minerals. So, carve your pumpkins, save those seeds, and celebrate the season with a snack that’s as healthy as it is delicious!
