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Quick Roasted Pumpkin Seeds


Delicious roasted pumpkin seeds are also packed with goodness. Next time when you have some raw pumpkin seeds, don't throw them away. Make this yummy snack that is good for you!













Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Sugar-Free


1 medium pumpkin
whole, sugar pumpkins are the best for seeds
1 tablespoon salt
1 tablespoon olive oil


Preheat your oven to 400℉ (200℃).

Carve your pumpkin as normal for Halloween and set the pulp and seeds aside.

Separate the seeds from the pulpy stringy leftovers. Rinse the seeds well to remove the pulp.

For each cup of seeds add 2 cups of water and place them in a saucepan.

Add ½ tablespoon of salt for every 2 cups of water.

Bring to the boil, reduce heat and simmer for about 10 minutes.

Drain well.

Add the seeds to a bowl, toss the seeds with the olive oil. Feel free to add other seasonings as desired, eg. salt, garlic powder, onion powder, cayenne pepper, cajun spice mix, etc.

Line a baking pan with aluminum foil.

Lay the seeds on the sheet and spread all in one layer.

Bake on the top rack of your oven until the seeds have roasted and begin to brown, about 10 to 20 minutes. Stir and roast until you are happy with the golden brown color.

Let the seeds cool completely before eating.

Crack the seeds open and eat or just eat the seed and shell whole.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 4g (0.1 oz)
Amount per Serving
Calories 13104% of calories from fat
 % Daily Value *
Total Fat 2g 2%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 872mg 36%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars g
Protein 0g
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%
* based on a 2,000 calorie diet How is this calculated?


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