Pumpkin For The Oven: How To Roast Pumpkin Seeds

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Why you should be eating pumpkin seeds:

  • They are a tasty snack, on their own or in salads.
  • Pumpkin seeds have anthelmintic properties meaning they are good for ridding the body of worms such as tapeworms.
  • They are high in Zinc.
  • As well as containing some B vitamins they also contain good amounts of vitamin K, needed for bone health and blood clotting.
  • Also pumpkin seeds are a good way to get both the omega 3 and 6 essential fats.


To the roasting:

You need

1/2 pound of pumpkin seeds, about 1 1/2 cups

1 1/2 tablespoons olive oil
1 tablespoon Worcestershire sauce
1 teaspoon granulated garlic
1 teaspoon onion powder
1/2 teaspoon paprika (optional: add 1/3 teaspoon smoked paprika)
1/4 teaspoon black pepper
1 teaspoon kosher salt

Sheet pan (optional: covered in foil)
Work bowl
Wooden spoon

1. Preheat your oven to 275°.
2. Add the pumpkin seeds to your work bowl, and coat with the olive oil and Worcestershire sauce.
3. Continue stirring, and slowly add the spices, salt, and pepper. Constant stirring will limit clumping of the dry ingredients (which will burn).

4. Spread the seeds on the sheet pan. Shake the pan to distribute evenly. (Try to limit the seeds lying atop one another).
5. Place in the oven and bake for 20-25 minutes. Take the pan out every 8 minutes or so, and stir and shake.
6. Remove the pan and give them a taste. Add salt if necessary, and allow them to cool.
7. Store in airtight container for 10 days (though it’s doubtful they’ll last that long).

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