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Tasty Spice Mixes for Pumpkin Seeds

From the AICR Test KitchenToasting Your Pumpkin Seeds

Seeds straight from the pumpkin can be washed, dried, seasoned and toasted to make a delicious, crunchy snack. Just make sure you pre-toast them in a single layer on a baking sheet for about 30-40 minutes in a 300-degree oven, so they will be crisp. Or you can buy hulled pumpkin seeds (green and smaller than white seeds right from the pumpkin) which take less time to pre-toast (see recipes, below).

Sweet-Hot Pumpkin Seeds with Autumn Spices

If you’ve ever tasted red pepper jelly, you know that sweet and hot tastes combine well. This recipe adds warm autumn spices for a handful of crunchy pumpkin seeds that have a lot of taste.

  • Canola oil spray
  • 1 cup pumpkin seeds (scooped whole from the pumpkin then washed and dried and pre-toasted for 30 minutes in a 300-degree oven; or hulled, prepackaged from the grocery store)
  • 4 tsp. walnut oil (olive oil may be substituted)
  • 1 tsp. ground ginger
  • Pinch cloves
  • 1/2 tsp. cinnamon
  • 1/2 tsp. chili powder or paprika (optional)
  • 1 Tbsp. plus 1 tsp. dark brown sugar
  • Dash salt
  • 2 tsp. water

pumpkin seedsPreheat oven to 375 degrees. Lightly coat baking sheet with canola oil spray. Either pre-toast whole seeds from pumpkin (as noted above), or spread hulled seeds on pan in one layer and toast in oven for 10 minutes. Meanwhile, in small skillet, whisk together oil, spices, sugar, salt and water. Simmer on low heat, stirring occasionally, until seeds finish toasting. Remove seeds from oven and stir into spice mixture, coating evenly, and cook on stove for another 5 minutes. Return seeds to baking sheet, patting into one layer. Bake about 10 minutes, until crisp. Remove from oven, let cool and gently loosen from baking sheet with tip of metal spatula. Store in a tightly covered container.

Makes 8 servings (2 tablespoons each).

Per serving: 180 calories, 14 g total fat (2.5 g saturated fat), 6 g carbohydrates,
9 g protein, 1 g dietary fiber, 160 mg sodium.

Nutrition analysis based on using hulled, packaged seeds.

Garlicky Pumpkin Seed Snack Mix

This recipe dilutes the saltiness of the Worcestershire sauce with some water. Or substitute another sauce you might like: barbecue, hoisin or “lite” soy could all work well with garlic and cumin.

  • Canola oil spray
  • 1 cup pumpkin seeds (scooped whole from the pumpkin then washed and dried and pre-toasted for 30 minutes in a 300-degree oven; or hulled, prepackaged from the grocery store)
  • 1 tsp. garlic powder
  • 1/2 tsp. cumin
  • 2 tsp. Worcestershire sauce
  • 1 tsp. water
  • 1 cup blanched, slivered almonds or chopped walnuts

Preheat oven to 375 degrees. Lightly coat baking sheet with canola oil spray. Either pre-toast whole seeds from pumpkin (as noted above), or spread hulled seeds on pan in one layer and toast in oven for 10 minutes. Meanwhile, in medium bowl, combine garlic powder and cumin. Thoroughly whisk in Worcestershire sauce and water. Remove toasted seeds from oven. When cool, add to bowl with sauce along with walnuts. Toss to coat evenly. Spread seeds and nuts on baking sheet in one layer. Bake about 10 minutes, until crisp. Remove from oven, let cool and gently loosen from pan with end of metal spatula. Store in a tightly covered container.

Makes 12 servings (2-3 tablespoons each).

Per serving: 140 calories, 12 g total fat (2 g saturated fat), 4 g carbohydrates,
8 g protein, 2 g dietary fiber, 120 mg sodium.

Nutrition analysis based on using hulled, packaged seeds.


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