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Roasted Pumpkin Seeds

I grew up in a house where nothing went to waste. We cleared our plates and the 5-second rule had cushion. We survived just fine.

So when it comes time to carve a pumpkin I see those seeds and in my mind I can only think, "Don't waste that superfood"!

Superfood? Let me explain why they are small but mighty. They are loaded with nutrients including: protein, fiber, omega-3 fats, magnesium, zinc, iron, copper, B vitamins and antioxidants.

One ounce of pumpkin seeds (85 seeds) gives you:

  • 20% of your daily fiber

  • 18% of your daily magnesium

  • 19% of your daily zinc

This little seed and all it's lovely macro- and micro-nutrients deliver real health benefits:

  • Fiber contributes to better colon health, a stronger immune system and may help prevent diabetes and cardiovascular disease.

  • The combination of magnesium and the amino acid tryptophan found in pumpkins seeds may improve sleep quality.

  • Pumpkin seeds are high in anti-inflammatory properties, including antioxidants like vitamin E, vitamin K and B vitamins like folate.


My favorite is roasted pumpkin seeds, hence this recipe below. But you can increase their nutrient density by soaking and sprouting your pumpkin seeds. Either way, they can make for a healthy snack option, tossed on a salad, blended in a smoothie, mixed with oatmeal or get creative by making a pumpkin seed butter!

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