Roasted Pumpkin Seeds

Boost your heart and bone health with this easy-to-make snack.

You probably buy pumpkins every fall, but what you might not know is that all of those seeds inside are extremely nutritious and are tasty on their own. For example, just a quarter cup of pumpkin seeds contains 42% of the recommended daily intake of magnesium (between 310-420 mg per day), which may improve heart and bone health and lower blood pressure. They also contain other essential minerals, such as zinc, potassium and antioxidants.

The best part? Pumpkin seeds also go great in yogurt or on top of salads. Try adding them to your favorite meals.

What you’ll need:
  • 1 cup pumpkin seeds. They can be store-bought or scooped from a pumpkin.
  • 1 tablespoon olive oil 
  • 1 teaspoon salt

  1. Preheat oven to 350°F. Cover a baking sheet with parchment paper.
  2. Wash any pumpkin pulp off the seeds. Skip this step if you bought the seeds from the grocery store. 
  3. Mix pumpkin seeds with olive oil in a medium bowl. Add in the salt and mix again.
  4. Spread out the seeds on the covered baking sheet. Put it in the oven.
  5. Bake for 3 to 5 minutes, until seeds just start to color and are fragrant. 
  6. Remove and let cool for a few minutes. Enjoy. 

If you want to add a seasonal twist, try adding your favorite spices like cinnamon or ginger. If you have extra time, try roasting the seeds at 250°F for 45 to 60 minutes to give it a nuttier flavor.

Pumpkin seeds

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