Celebrate National Pumpkin Seed Day with a Tasty, Nutritious Snack!
Hey there, friends! Welcome back to Good Thyme Gal. As the air turns crisp and pumpkins start popping up everywhere, it’s the perfect time to celebrate one of fall’s most underrated treats: pumpkin seeds! That’s right—on the first Wednesday of October, we celebrate National Pumpkin Seed Day, and I’m here to show you why these tiny seeds deserve a day of their own.
Pumpkin seeds, or pepitas, are the edible seeds found inside pumpkins, and they’re packed with nutrients, flavor, and crunch. Whether you’re carving pumpkins for Halloween or just cooking with them, don’t toss those seeds! With just a little seasoning and roasting, you can turn them into a delicious snack or add them to your favorite dishes for an extra nutritional boost.
Today, we’ll dive into why pumpkin seeds are so amazing and how you can roast them at home with a simple recipe that’s perfect for fall.
Why Pumpkin Seeds are Amazing
Pumpkin seeds are not only tasty—they’re also a nutritional powerhouse. Here’s why they’re worth cracking open:
Packed with nutrients: Pumpkin seeds are loaded with vitamins and minerals like magnesium, zinc, and iron, making them a great way to boost your nutrition. They’re also a good source of healthy fats, protein, and antioxidants.
Heart-healthy: The healthy fats and magnesium found in pumpkin seeds are great for supporting heart health, helping to lower blood pressure and reduce the risk of heart disease.
Rich in antioxidants: Pumpkin seeds are full of antioxidants like vitamin E, which help protect your cells from damage and support your immune system—perfect as we head into cold and flu season!
Great for snacking or adding to meals: You can snack on pumpkin seeds straight from the oven, or toss them into salads, soups, granola, or baked goods for an added crunch and flavor.
Now that we know how great pumpkin seeds are, let’s talk about how to enjoy them. Roasting your own pumpkin seeds at home is super easy and allows you to customize the flavors to your liking. Plus, if you’re already scooping out the seeds from your pumpkins, it’s a no-waste way to use every part of the pumpkin.
Roasted Pumpkin Seeds Three Ways
Why settle for plain pumpkin seeds when you can mix it up with different flavors? Here’s a basic roasting method with three seasoning variations to satisfy any craving—classic salted spicy chili-lime, and sweet cinnamon-sugar.
Ingredients
*For about 1 cup of roasted pumpkin seeds*
- Seeds from 1 medium pumpkin (about 1 to 1 1/2 cups)
- 1 tablespoon olive oil or melted butter
- Salt, to taste
Seasoning options:
1. Classic Salted
- 1/2 teaspoon sea salt
2. Spicy Chili-Lime
- 1/2 teaspoon chili powder
- 1/4 teaspoon cumin
- Zest of 1 lime
3. Sweet Cinnamon-Sugar
- 1 tablespoon sugar
- 1/2 teaspoon cinnamon
Cooking Instructions
1. After scooping out the seeds from your pumpkin, separate them from the stringy pulp. Rinse the seeds under cold water and pat them dry with a paper towel. For crispier seeds, let them air-dry for about an hour.
2. Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper or lightly grease it.
3. In a bowl, toss the dried pumpkin seeds with olive oil or melted butter. Make sure they’re well-coated.
4. Choose one of the seasoning variations (or create your own!) and toss the seeds in the seasoning until evenly coated.
Classic Salted: Sprinkle with sea salt and toss.
Spicy Chili-Lime: Mix the seeds with chili powder, cumin, and lime zest.
Sweet Cinnamon-Sugar: In a small bowl, mix the sugar and cinnamon together, then toss the seeds in the mixture.
5. Spread the seasoned seeds in a single layer on the prepared baking sheet. Roast for 20-30 minutes , stirring every 10 minutes to ensure even browning. The seeds are ready when they’re golden and crispy.
6.Once roasted, let the seeds cool on the baking sheet for a few minutes before enjoying them warm or at room temperature. Store any leftovers in an airtight container for up to a week—if they last that long!
More Ways to Enjoy Pumpkin Seeds
If you’re looking for even more ways to incorporate pumpkin seeds into your meals, here are a few ideas:
Sprinkle on salads: Add a crunchy topping to your fall salads by tossing in roasted pumpkin seeds. They pair perfectly with greens, apples, and a tangy vinaigrette.
Top soups or stews: Pumpkin seeds add great texture and flavor to creamy soups like butternut squash or tomato soup.
Mix into granola: Add roasted seeds to your homemade granola for a nutty flavor and extra crunch.
In baked goods: Toss a handful of pumpkin seeds into your favorite bread or muffin recipe for a bit of crunch.
Time to Get Roasting!
Whether you’re snacking on them straight from the oven or adding them to your favorite fall recipes, pumpkin seeds are a versatile, nutritious treat that deserves a spot in your kitchen this season. National Pumpkin Seed Day is the perfect excuse to whip up a batch of these roasted seeds and get creative with flavors!
I’d love to hear how you’re celebrating this fun, fall-inspired day. If you roast your own pumpkin seeds or use them in any creative recipes, don’t forget to share your creations on Instagram using #GoodThymeGal—I can’t wait to see what you come up with!
Until next time, happy snacking and happy National Pumpkin Seed Day!
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