Pumpkin seeds are one of the best plant sources of zinc. One-quarter of a cup of raw pumpkin seeds affords 2.57 mg of zinc, about 17 percent of the recommended daily allowance for healthy adults. The seeds are also high in protein, iron and B vitamins.
- 2 C pumpkin seeds, fresh from the pumpkin or raw from health food store
- ¼ cup olive oil
- 1 ½ tsp. sea salt
Preheat oven 375° degrees.
If you use a fresh pumpkin, scrape the pulp and seeds out of your pumpkin into a bowl.
Separate the seeds from the stringy pulp. Rinse the seeds in a colander and lay out on a baking sheet to dry. Place seeds in a bowl and mix seeds with oil and salt or favorite seasoning. Spread the seeds on baking sheet and roast for 10 to 15 minutes until golden brown. Stir a few times to keep from burning.
Pumpkin seeds with a twist
Indian Seeds | Mix seeds with curry or Garam Masala and salt
Mexican Seeds | Mix seeds with cumin and salt
Japanese Seeds | Mix seeds with sesame oil, seaweed flakes or Gomasio and a touch of soy sauce
Spicy Seeds | Mix seeds with chili powder, lime zest, a dash of lime juice and salt
Sweet Seeds | Mix seeds with cinnamon and sugar
Healthy seed snack | Add sunflower and sesame seeds with pumpkin seeds, oil and salt.
Priya Hutner is a writer, health and wellness consultant, and natural foods chef. Her business, The Seasoned Sage, focuses on wellness, conscious eating and healthy living. She offers healthy organic meals for her clients. She may be reached at pria78@gmail.com or visit theseasonedsage.com. Visit TheTahoeWeekly.com to read more.
