Sweet Pumpkin Pie Pumpkin Seeds
Prep: 10 minutes
Bake: 45 minutes • Serves: 4
1 tablespoon olive oil
1 tablespoon maple syrup
2 teaspoons pumpkin pie spice mix
1/2 teaspoon salt
1. Preheat oven to 300°. Line rimmed baking pan with parchment paper.
2. Scoop out seeds from pumpkin; discard stringy pulp and rinse seeds in a colander under cold water. Shake pumpkin seeds in colander to remove excess water; you should have about 1 cup seeds. Spread seeds in single layer on prepared pan; bake 25 minutes.
3. Increase oven temperature to 325°. In large bowl, whisk oil, syrup, spice mix and salt. Add seeds; toss to coat. Spread seeds in single layer on same prepared pan; bake 20 minutes or until seeds are golden brown, stirring once. Makes about 1 cup.
Approximate nutritional values per serving (1/4 cup):
117 Calories, 7g Fat, 1g Saturated Fat, 0mg Cholesterol, 295mg Sodium,
13g Carbohydrates, 3g Fiber, 3g Sugars, 3g Added Sugars, 3g Protein
Pizza Pumpkin Seeds
Prep: 10 minutes
Bake: 43 minutes • Serves: 4
2 tablespoons 100% pure olive oil
1-1/2 teaspoons tomato paste
1 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/8 teaspoon crushed red pepper flakes (optional)
1/8 teaspoon salt
1/8 teaspoon ground black pepper
2 tablespoons grated Parmesan cheese
1. Preheat oven to 300°. Line rimmed baking pan with parchment paper.
2. Scoop out seeds from pumpkin; discard stringy pulp and rinse seeds in a colander under cold water. Shake pumpkin seeds in colander to remove excess water; you should have about 1 cup seeds. Spread seeds in single layer on prepared pan; bake 25 minutes.
3. Increase oven temperature to 325°. In large bowl, whisk oil, tomato paste, seasoning, garlic powder, crushed red pepper, if desired, salt and pepper. Add seeds; toss to coat. Spread seeds in single layer on same prepared pan; bake 10 minutes. Sprinkle seeds with Parmesan cheese; toss to coat then spread in single layer. Bake 8 minutes or until seeds are golden brown, stirring once. Makes about 1 cup.
Approximate nutritional values per serving (1/4 cup):
118 Calories, 7g Fat, 1g Saturated Fat, 2mg Cholesterol, 124mg Sodium,
11g Carbohydrates, 3g Fiber, 1g Sugars, 0g Added Sugars, 4g Protein
Apple-Cinnamon Pumpkin Seeds
1 tablespoon olive oil
1 tablespoon light brown sugar
2 teaspoons apple cider vinegar
1 teaspoon granulated sugar
3/4 teaspoon ground cinnamon
1/8 teaspoon salt
1.Preheat oven to 300°. Line rimmed baking pan with parchment paper.
2. Scoop out seeds from pumpkin; discard stringy pulp and rinse seeds in a colander under cold water. Shake pumpkin seeds in colander to remove excess water; you should have about 1 cup seeds. Spread seeds in single layer on prepared pan; bake 25 minutes.
3. Increase oven temperature to 325°. In large bowl, whisk oil, brown sugar, vinegar, granulated sugar, cinnamon and salt; add seeds and toss to coat. Spread seeds in single layer on same prepared pan; bake 20 minutes or until seeds are golden brown, stirring once. Makes about 1 cup.
Approximate nutritional values per serving (1/4 cup):
120 Calories, 6g Fat, 1g Saturated Fat, 0mg Cholesterol, 77mg Sodium,
13g Carbohydrates, 3g Fiber, 4g Sugars, 4g Added Sugars, 3g Protein
Everything Pumpkin Seeds
Prep: 10 minutes
Bake: 45 minutes • Serves: 4
1 tablespoon olive oil
2 teaspoons dried minced garlic
2 teaspoons poppy seeds
2 teaspoons white sesame seeds
1 teaspoon caraway seeds
1 teaspoon salt
1. Preheat oven to 300°. Line rimmed baking pan with parchment paper.
2. Scoop out seeds from pumpkin; discard stringy pulp and rinse seeds in a colander under cold water. Shake pumpkin seeds in colander to remove excess water; you should have about 1 cup pumpkin seeds. Spread pumpkin seeds in single layer on prepared pan; bake 25 minutes.
3. Increase oven temperature to 325°. In large bowl, whisk oil, garlic, poppy seeds, sesame seeds, caraway seeds and salt. Add pumpkin seeds; toss to coat. Spread pumpkin seeds in single layer on same prepared pan; bake 20 minutes or until pumpkin seeds are golden brown, stirring once. Makes about 1 cup.
Approximate nutritional values per serving (1/4 cup):
120 Calories, 8g Fat, 1g Saturated Fat, 0mg Cholesterol, 486mg Sodium,
10g Carbohydrates, 4g Fiber, 0g Sugars, 0g Added Sugars, 4g Protein
