This week is all about pumpkin seeds. You hear a lot about pure pumpkin and how good it is for you, but what about those seeds, also known as “pepitas”? They not only have a nutty and delicious flavor, they are high in zinc, manganese, tryptophan, magnesium, antioxidants and vitamin E! They make for a great snack or addition to salads, purees, trail mix and even crushed into hot cereal!

The best way to prepare pumpkin seeds is to create your own variation and roast them at home. Don’t discard the seeds once you are done carving your pumpkin, rinse them and get to roasting!
Roasting pumpkin seeds is very easy! Simply rinse them well and place them out to dry on a large cookie sheet, preferably overnight. If you aren’t carving a pumpkin, you can use store bought seeds for roasting as well.

Roasting the seeds is best done at the low oven temperature of 170 degrees Fahrenheit. Studies show that keeping the temperature low helps preserve the seed’s healthy fats.

You can create your own flavor and combination of flavors from sweet, sour or salty. Try a few of my favorite variations and enjoy this heart-healthy snack!


Chili Lime

1 cup pumpkin seeds

2 tsp coconut oil

1 tsp cayenne pepper
1/2 tsp sea salt and pepper

2 tbsp lime juice

Rosemary & Oil


1 cup pumpkin seeds

1 tbsp extra virgin olive oil

1 tablespoon fresh chopped rosemary
1 tsp sea salt

Sweet Cinnamon


1 cup pumpkin seeds

1 tbsp vanilla extract

1 tbsp cinnamon

3 tbsp no calorie sweetener such as Splenda or Stevia

Cajun Garlic & Pepper 

1 cup pumpkin seeds
2 tbsp olive oil
1/2 tsp sea salt
1 tbsp garlic powder
1 tbsp cayenne pepper
1 tbsp Cajun seasoning

Directions: Mix all the seeds and ingredients in a mixing bowl until seeds are completely covered. Spread the seasoned seeds on baking sheet. Roast the seeds for 20 minutes at 170 degrees. Sprinkle more of the dry ingredients onto the seeds as they come out of the oven. Allow to cool, and enjoy!
Serve as a great appetizer at a party, sprinkled over salads or crushed into hot cereals or simply as a great on-the-go snack!