Halloween special – don’t throw away pumpkin seeds, eat them!

Did you know that you can eat almost all parts of the pumpkin – Including the seeds?

These tiny but delicious seeds that people throw out when making their scary pumpkin designs are high in unsaturated fat and dietary fiber.  Unsaturated fats aid in lowering the blood cholesterol, and reduce the risk for heart disease. Dietary fiber are helping to maintain a healthy weight and lowering risk of diabetes and heart disease.

roasted pumpkin seeds

Oven baked, the seeds make a perfect healthy snack and they are very easy to make. Here is the recipe.


▪   1 medium pumpkin

▪   4 cups water

▪   1 tablespoon extra-virgin olive oil

▪   salt


– Preheat oven to 250°F.

– Scoop the seeds out the pumpkin and discard stringy fiber from seeds, along with any seeds that are damaged. Rinse well.

– Bring water to a boil, add seeds, reduce heat and boil gently for 10 minutes.

– After 10 minutes, set the pan aside and drain the seeds well.

– Transfer the drained seeds to a paper towel and dry them out.

– Put dried seeds to a medium blow, toss with oil, sprinkle with salt and spread out on a large baking sheet.

– Roast seeds, stirring every 10 minutes or so, until just crisp and golden brown, about 1 hour total.

– Set aside to let cool completely then shell the seeds before eating.


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