Soaked and Roasted Pumpkin Seeds
Time Required: 4 (34 min. total)

Pumpkin seeds are loaded with magnesium, manganese, and phosphorous, in addition to being good suppliers of zinc and iron.  Soaking any seeds increases their nutritional value, and doing all of this yourself will save you a lot of money. They can be roasted slowly in the oven or more quickly on the stove top. I set these on the counter in a pretty bowl with a spoon for scooping them out and they disappear every time.


2 cup(s) pumpkin seeds -- raw, green colored , called pepitas
1 tsp sea salt


Prep Work:  Cover seeds in a bowl with water overnight.  Store in refrigerator if not roasting right away.

1.  Preheat oven to 170 degrees.

2. Strain and rinse pepitas. Sprinkle with salt and toss to coat evenly.

3. Spread out on a rimmed baking sheet.

4. Bake for 30 minutes or until lightly browned, stirring at least once.

4. Add more salt if desired;  then store in an airtight container. 

Breakfast Idea:  Creamy vanilla or plain yogurt topped with fresh cut strawberries, granola, and roasted pumpkin seeds

Quick Method:  Brown seeds in a dry skillet instead of roasting in the oven.

“Snack on a quarter-cup of pumpkin seeds and you will receive 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc. ”


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