Roasted Pumpkin Seeds: A Tasty, Nutritious Fall Treat

“When witches go riding,
and black cats are seen,
the moon laughs and whispers,
‘tis near Halloween.”
~ author unknown

When it’s near Halloween many of us scoop the goop out of pumpkins before carving them into Jack-o-lanterns. We can also turn the pumpkin’s seeds into a healthy, delicious snack. Just rinse them off, pat them dry, and these nutritious seeds are ready to roast.

Diabetes and Seed Benefits

The nutrients in pumpkin seeds may - according to animal research - improve insulin regulation. By diminishing oxidative stress the seeds also aid in preventing diabetes complications. Their rich magnesium content supports heart function, relaxes blood vessels, and helps regulate blood pressure.

Healthy fats (omega-3s), fiber, and antioxidants provided by pumpkin seeds benefit both heart and liver function, and their zinc load facilitates insulin regulation, a strong immune system, cell growth, sound sleep, and mood stability.

To enjoy pumpkin seeds’ gastronomic and nutritional offerings, they can be eaten raw, roasted “plain” using a bit of olive oil and salt, or jazzed up with some herbs and spices, such as garlic and Rosemary.

Roasted Pumpkin Seeds with Rosemary and Garlic

You will need:

• 1 cup pumpkin seeds, rinsed and dried
• 1 garlic, peeled
• 1 small twig rosemary
• coarse sea salt, to taste
• black pepper, to taste
• 1 teaspoon extra virgin olive oil

Preparation:

1. Preheat oven to 350 F.
2. Mince the garlic; take the rosemary leaves from its stem.
3. Put all ingredients into a baking pan and mix together.
4. Roast the seeds for about half an hour, stirring every 10 minutes.

Naturally, you would have to carve a lot of pumpkins to reap substantial health benefits from eating the seeds, but pumpkin seeds can be purchased from bulk bins year around. Just make sure they smell fresh, and consider buying organic seeds to avoid any pesticide residue.

Sources: Papaya Pieces; Mercola
Photo credit: Miriam Kato