Pumpkin Seeds Make Healthy Snacks

Easy Recipes Including a Nutrition Bar That Is So Quick To Make

Oct 15, 2008
Elaine Walker

Pumpkin Seeds Make Healthy Snacks - beate

Who would have thought that roast pumpkin seeds would be so nutritious? Find out out the best way to roast them and how to make healthy snacks, both savoury and sweet.

After carving out the pumpkin this Halloween, and then making soup or pumpkin fritters with the wonderful golden flesh, don’t throw away the tasty pumpkin seeds that are full of nutritious vitamins, minerals and healthy oils. All pumpkins have edible seeds with the Kakai variety being particularly good.

Pumpkin Seeds Are Packed with Goodness

They are good sources of :

Magnesium (the anti stress mineral)
Iron (for increased energy)
Manganese (has been known to help prevent PMS)
Copper (helps the body to utilize iron)
Protein (keeps the body fuelled)
Zinc (keeps the colds and flu at bay by strengthening the immune system)

Roasted Pumpin Seeds

Pumpkin seeds can easily be oven roasted, and are delicious enough to be eaten on their own as a healthy snack. Wash pumpkin seeds well in cold water, removing the stringy bits. Leave them to dry for a few hours or over night, before spreading them onto a baking sheet. Don’t crowd them; make sure there is only one layer of pumpkin seeds and brush very lightly with melted butter or sunflower oil.

Roast in a very cool oven for about 25 minutes at 170F / 75C. This prevents the loss of the healthy pumpkin seed oils.

Using Pumpkin Seeds

Add a large spoonful of roasted pumpkin seeds to rolled oats, a few raisins, a sprinkle of cinnamon and a chopped banana. Add some milk or yogurt for a really healthy breakfast.
Pumpkin seeds can be spiced up during the roasting by adding a dusting of cayenne pepper or lemon pepper. A little soy sauce give a delicious taste .Experiment with favourite savoury flavours without using too much salt. Stir into chunky soups and spicy stews just before serving.
Chop roasted pumpkin seeds coarsely and add to vegetables, particularly boiled or steamed carrots to make them more interesting and to add texture.
Sprinkle over roasted vegetables or salads just before serving.

Sweet tooth? Then try this easy recipe for nutrition bars that make healthy snacks.

Apricot and Pumpkin Seed Nutrition Bar

Ingredients

4ozs / 110gms margarine or butter
3 tbs honey
3 ½ ozs / 100gms dried apricots, chopped into small pieces
2 mashed bananas
5 ozs / 150 gms oats
2 ½ ozs / 75gms plain roasted pumpkin seeds
½ tsp cinnamon

Method

Melt margarine or butter with honey over low heat.
Add oats and stir well.
Add remaining ingredients and mix well
Line a 7inches x 7inches or 18cms x 18cms baking tin with baking parchment to prevent sticking, and spoon mixture into tin.
Spread out evenly and press gently with the back of a spoon.
Bake at 180 for about 25 minutes when they should be turning golden brown.
Leave to cool before cutting into little bars.

Store pumpkin seed nutrition bars in an airtight container in the refrigerator – that is if there are any left to store.

Apart from the seeds, pumpkins are a cheap and delicious food and with so many varieties there are endless ways of preparing them.