Savory and Sweet Pumpkin Seeds

27 Oct Savory and Sweet Pumpkin Seeds

We all know the saying, “If it’s not broke, don’t fix it”….. Well, I normally LIVE by that saying! Especially when it comes to my food. It’s why I’m always promoting a REAL, whole-foods diet. Good old fashioned food that comes from our land has always been, in my opinion, leaps and bounds better than anything that will ever come from a factory. So last weekend, when my hubby and I were holding our annual competitive pumpkin carving contest (see pictures below), and I recommended trying something NEW with our pumpkin seeds…. I think we both went into shock! For years we’ve done the traditional roasted pumpkin seeds and we LOVE em! So why we ever decided to veer from our roots, I’ll never know, BUT I’m so glad that we did because our little experimental seeds turned out to be the BOMB!

So first things first, lets talk about “food as medicine” and why are pumpkin seeds so good for us to begin with? Pumpkin seeds contain a number of health promoting properties, but there are three factors in particular that I think make these little guys one of the healthiest seeds on the planet.

#1 – Pumpkin seeds are high in magnesium. Magnesium participates in a number of vital functions in the body, but one of its most important functions is that it relaxes us. It’s been said that nearly 70% of American’s are deficient in magnesium and studies have found that even the slightest deficiency in this mineral can make it nearly impossible to shut your brain down at night when you go to bed.

#2 – One once of pumpkin seeds contains more than 2mg of zinc. Zinc promotes healthy immune function, cell growth, insulin regulation and mood, AND it’s a key nutrient for boosting prostate health, which is especially important in men!

#3 – Pumpkin seeds are one of the best plant based sources for omega-3s, which help to reduce inflammation in the body. One animal study even found that pumpkin seed oil worked as well as the anti-inflammatory drug, indomethacin, in treating arthritis but without the side effects. Omega-3s also promote healthy cholesterol levels while reducing the bad, LDL cholesterol in the body.

How to Prepare Your Pumpkin Seeds

Now before we jump into the recipes, you’re gonna want to prepare your pumpkin seeds. To do this, you’ll want to separate your seeds from your freshly carved pumpkin and remove as much of the pumpkin membrane as possible. Put your seeds into a bowl of water and swirl them with your hand for about 30 seconds. Let them sit for another few minutes to let the sediment settle to the bottom of your bowl, then scoop them out with a sifter or even with your hands letting the water fall through your fingers. Place the seeds on some paper towels and let dry for about 30 minutes.

Savory Pumpkin Seeds
These were definitely the show stopper of the two!!

What you’ll need:

1 1/2 Cups Pumpkin Seeds
1/2 Tbsp Coconut oil, melted
1 tsp Garlic Granules
1/2 tsp Onion Powder
1 tsp Himalayan Sea Salt, plus extra for topping
Unbleached parchment paper
1 Cookie sheet

Step 1: Preheat oven to 350 degrees and cover your cookie sheet with one layer of unbleached parchment paper

Step 2: In a medium size mixing bowl, combine the coconut oil, garlic granules, onion powder, and Himalayan sea salt until all the ingredients are fully integrated.

Step 3: Add the pumpkin seeds and toss with your hands until each pumpkin seed is coated evenly with the mixture.

Step 4: Spread the seeds out evenly on your covered cookie sheet and try to give each seed it’s own space (don’t layer them on top of each other). Lightly dust the top of the seeds with another layer of Himalayan sea salt (optional).

Step 5: Place in the oven and heat for about 20 minutes. Be sure to check them periodically and toss them about half way through so that you can roast the other side.

Step 6: Let cool, place in a glass jar and store in the fridge.

Sweet Pumpkin Seeds
And these were a VERY close runner up!

What you’ll need:

1 1/2 Cups Pumpkin Seeds
1/2 Tbsp Coconut oil, melted
1 tsp Raw Cacao
1 tsp Cinnamon
2 tsp Xylitol, plus extra for topping
Himalayan Sea Salt
Unbleached parchment paper
1 Cookie sheet

Step 1: Preheat oven to 350 degrees and cover your cookie sheet with one layer of unbleached parchment paper

Step 2: In a medium size mixing bowl, combine the coconut oil, raw cacao, cinnamon and xylitol until all the ingredients are fully integrated.

Step 3: Add the pumpkin seeds and toss with your hands until each pumpkin seed is coated evenly with the mixture.

Step 4: Spread the seeds out evenly on your covered cookie sheet and try to give each seed it’s own space (don’t layer them on top of each other). Lightly dust the top of the seeds with another layer of xylitol and Himalyan sea salt.

Step 5: Place in the oven and heat for about 30 minutes. Be sure to check them periodically and toss them about half way through so that you can roast the other side. These will definitely take longer to roast than the Savory Seeds. You may even decide that you want to go longer than 30 minutes, just remember to watch them closely so they don’t burn since the color will already be a dark brown.

Step 6: Let cool, place in a glass jar and store in the fridge.

Even Gracie, our pup, was scared of my GMO pumpkin!

The finished products…

“Proper carving technique”…. At least that’s what Brian calls it 🙂