Inside: Just in time for fall, our simple spicy pumpkin seeds are a quick, easy, and healthy snack to whip up for any occasion, whether for the big game or your next party. Also great for packing in lunches or toting to a casual gathering. Try the recipe before the leaves start turning!
Years ago when I was looking for a good source of magnesium to help replenish my mineral levels, pumpkin seeds (aka pepitas) were on my list. At the time I couldn’t find them in my small town grocery store, but these little seeds have really come on the scene recently, and with good reason. The humble little pepita is a powerhouse of nutritional value, offering a wide variety of nutrients like magnesium, copper, manganese, protein, omega 3s, and zinc. Pumpkin seeds are an important natural food for men’s health due to the high zinc content, and the phytoestrogens in the seeds help reduce menopausal symptoms in women. They can help regulate insulin, and as a rich source of tryptophan, they may improve sleep. And pumpkin seed oil has anti-inflammatory properties.
But did I mention they taste great, too?
Win. Win. Win.
Where to Find Pumpkin Seeds
First things first, it’s important to start with the right seed. While you can find interesting recipes for whole roasted pumpkin seeds, what I’m talking about here are the hulled, raw pepitas which are a lovely shade of green. In my Kroger store I found them on a display shelf between the produce department and the organic/health food and products section with other nuts and seeds. In the upscale suburban grocery store near where Hubs works, he found them in the health food aisle among the bulk food items. If you’re looking for an online source for pepitas, you can find various brands here on Amazon. I would strongly suggest not buying the type you need to hull to get the tiny green seeds. Way more work than you want. And the price for pepitas is pretty inexpensive for what you’re getting, so definitely do yourself a favor and buy the hulled, raw pumpkin seeds.
The Recipe
So it’s not complicated at all, and I’d be surprised if you didn’t already have the spices on hand to make these little gems. The choice of oil is up to you, but I’ve been using a lot of flavorless coconut oil (MCT oil) because it’s easier on my digestive system. After that the seeds spend a short stint in the oven to get all toasty warm and flavorful.
Yum. Are you ready?
- 1 cup of hulled, raw pumpkin seeds (pepitas)
- 1 teaspoon of chili powder
- 1 teaspoon of cinnamon
- ¼ teaspoon of cayenne
- 1 teaspoon of sea salt
- 4 teaspoons of sweetener (or sugar if no dietary restrictions)
- 4 teaspoons of coconut oil (liquid, not solid)
- Preheat oven to 350 degrees.
- In a bowl mix seeds, oil, and spices well and spread evenly on a baking sheet lined with aluminum foil.
- Bake for 10 minutes and let seeds cool before serving.
- Enjoy!
Try making a batch to celebrate the season!
Have you ever eaten pepitas? Tell us about it in the comments.
Related posts:
My Top Ten Must-do Fall Activities
Posts from a year ago on the blog:
Starting the Long and Sentimental Project