It’s pumpkin carving time! But don’t throw away those pumpkin seeds… You can use them to make a delicious snack that is packed with health benefits: zinc for immune support, heart healthy magnesium, anti-inflammatory benefits, protein, and omega-3’s.


Preheat the oven to 300 degrees F. Using a spoon, 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 under cold water, then shake dry.

Spread the seeds in a single layer on an oiled baking sheet and roast 30 minutes to dry them out.

Toss the seeds with olive oil, salt and your choice of spices (suggestions below). Return to the oven and bake until crisp and golden, about 20 more minutes. Keep a careful eye on them to not burn them!

Sweet: cinnamon and sugar.

Spanish: smoked paprika; mix with slivered almonds after roasting.

Italian: vegan parmesan and dried oregano.

Barbecue: brown sugar, chipotle chile powder and ground cumin.

Happy carving!