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Rosemary Roasted Pumpkin Seeds

Rosemary Roasted Pumpkin Seeds

Just in time for Halloween, these Rosemary Roasted Pumpkin Seeds are the perfect healthy snack you’ll be craving to balance out all the sweets and treats you’ll be eating this time of year. If you find yourself with some extra pumpkin seeds on hand, don’t throw them out! Use your leftover pumpkin seeds to make these mouth-wateringly delicious little seeds. Made with just 4 ingredients, this simple recipe is so so easy to make and we guarantee that you’ll eat them all! 


Rosemary Roasted Pumpkin Seeds


Pumpkin Seeds vs. Pepitas: What’s the Difference? 

Although these terms are often used interchangeably, pumpkin seeds and pepitas are, in fact, slightly different. Similar in colour, crunch and flavour, they do share similarities but they are nut the same. Pepitas, which translates to “little seeds of squash” in Spanish are a variety of pumpkin seeds and only found in certain types of pumpkin. Pepitas are naturally hull-less and are only found in Styrian or Oilseed pumpkins. Unlike pepitas, pumpkin seeds have hulls and they aren’t as tender as pepitas. Regardless of these differences, both pumpkin seeds and pepitas can be eaten in the same way. Enjoy them as a snack in anything from granola to pesto; as a salad topper and much more.

 Rosemary Roasted Pumpkin Seeds

Health Benefits of Pumpkin Seeds

Pumpkin seeds may be small, but they are jam-packed with goodness. Even a small one-ounce serving of pumpkin seeds is enough to supply you with a number of essential nutrients, and what’s more, eating them on a regular basis can allow you to experience a variety of amazing health benefits. Here are just four of the wondrous health benefits associated with eating pumpkin seeds! 

They’re Full of Antioxidants 

We often hear the term antioxidants in relation to superfoods, but they’re actually present in a number of more everyday ingredients, including pumpkin seeds. Pumpkin seeds contain several antioxidants, including carotenoids and vitamin E, which can reduce inflammation in the body and protect you from free radicals. 

They Can Improve Prostate Health

The prostate is an accessory gland found in the male reproductive system. As men age, it can become enlarged, leading to a condition known as benign prostatic hyperplasia (BPH). Although BPH is not deadly, it can lead to problems with urination, leading to a reduced quality of life. The good news is, pumpkin seeds have been found to reduce the symptoms of BPH, with just 10g a day helping to improve bladder function. 

They’re Great for Digestive Health

Our digestive system needs dietary fiber, and yet many of us do not get enough of it. Pumpkin seeds, especially whole seeds with their shell still on, are a fantastic source of insoluble dietary fiber which helps to keep the digestive system in good working order. In addition to keeping our gut and bowels healthy, diets rich in fiber are also associated with a reduced risk of heart disease, obesity, and type 2 diabetes!

They’re a Great Source of Magnesium

Magnesium is a mineral that is needed for more than 600 chemical reactions within the body! Despite its importance, it is believed that roughly 79% of adult Americans do not have sufficient magnesium levels, which could lead to health complications. Thankfully, pumpkin seeds are one of the best natural sources of magnesium, with a single one-ounce (28g) serving containing a massive 37% of a person’s RDA. 


As you can see, a small serving of these seeds packs a real nutritional punch, providing a significant portion of the recommended intake for many essential vitamins and minerals and containing the same amount of protein as the average egg! 


Rosemary Roasted Pumpkin Seeds


Pumpkin Seeds. Choose raw pumpkin seeds with the hulls removed. 

Olive Oil. Olive oil is recommended for this recipe but any other oil that you have on hand or prefer will also work.

Fresh Rosemary. Fresh rosemary brings all the flavour! It pairs perfectly with the pumpkin seeds to give a fresh, woodsy, aromatic flavour.

Salt and Pepper. Enhances the flavours of the pumpkin seeds. 



How to Make Rosemary Roasted Pumpkin Seeds

This recipe couldn’t be easier! Here’s what you will need to do:

To start, preheat the oven to 250F. If using fresh seeds directly from a pumpkin, rinse the seeds under cold running water, so they are no longer sticky. Dry them and add them to a bowl with the remaining ingredients. Mix until completely coated. 

Spread the pumpkin seeds evenly on a lined baking sheet. Bake for 15 minutes. Stir occasionally. 

Once they are golden brown in colour, remove from the oven and let cool before you start snacking! They can be stored in an airtight container for up to a week.


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