Fall is our favorite season for many reasons. The cooler temperatures, Starbuck’s Pumpkin Spice Latte and Halloween are just three of the many reasons why we’re happy to welcome this great season. What you may not know though, is that there are actual health benefits to eating fall’s most common foods. This time of year, almost everything seems to have a hint of pumpkin and we could not happier. If you’re a regular reader of our blog, you will know that high-iron foods are best for your blood – and you should know that pumpkin seeds are very high in iron! Many vegans and vegetarians that cannot eat meat choose this alternative to receive the proper amounts of iron. According to a source, 30 grams of pumpkin seeds, which is around one serving, provides 20-30% of the recommended daily allowance of iron. As we’ve said before, pair your seeds with a snack rich in Vitamin C to help your body absorb the iron!
So how exactly do you roast pumpkin seeds? We’re going to show you how today! Keep reading for the perfect satisfying and iron-rich fall snack.
This recipe comes from the blog, Oh She Glows.
1. Clean the seeds. The annoying-but-necessary task is that you have to meticulously clean the seeds until there are no signs of pumpkin guts. After picking off the strands, give them a GOOD rinse with water in a colander. Sidenote – If someone comments telling me a quick way to clean pumpkin seeds, I will love you forever!!
Note: Some of you say that sugar pumpkin seeds yield much crispier seeds than carving pumpkins. I used sugar pumpkin seeds and mine were certainly super crispy!
2. Boil for 10 minutes in salt water. Using Elise’s method for inspiration, I added the pumpkin seeds to a medium-sized pot of water along with 1 tsp salt. Bring it to a boil and reduce the heat to simmer, uncovered, for about 10 minutes over low-medium heat. Apparently, this method helps make the pumpkin seeds easier to digest and produces a crispy outer shell during roasting
3. Drain the seeds in a colander and dry lightly with a paper towel or tea towel. The seeds will stick to the towel, but just rub them off with your fingers. Don’t worry, they don’t have to be bone dry – just a light pat down.
4. Spread seeds onto a baking sheet and drizzle with extra virgin olive oil (I only needed to use about 1/2-1 tsp). Massage oil into seeds and add a generous sprinkle of Herbamare (or fine grain sea salt will do). Try to spread out the seeds as thin as possible with minor overlapping.
5. Roast seeds at 325F for 10 minutes. Remove from oven and stir. Roast for another 8-10 minutes (if your oven temp is off, this could vary a lot!). During the last 5 minutes of roasting, remove a few seeds and crack open to make sure the inner seeds are not burning (you don’t want the inner seed brown). Cool a couple and pop them into your mouth to test. They are ready when the shell is super crispy and easy to bite through. The inner seed should have only a hint of golden tinge to it. They should not be brown.
6. EAT! Remove from oven, add a bit more Herbamare, and dig in! Ah, so good, so good! There is no need to remove the outer shell; it’s quite possibly the best part.