By Gillian B
Crispy, crunchy, salty and delicious! Roasted seeds are one of my favorite snacks. They are especially good warm out of the oven and making them is a breeze!
Save your seeds! When cooking squash, be sure to put the seeds aside, they are such a nutrient dense part of the plant it is a real shame just to throw them away. I like to keep a little container in the freezer that I add to each time I make a squash (which is quite often). When the container gets full, or we are heading out on a road trip, I will roast them up. What a treat!
Here’s why you should roast the seeds from pumpkin, butternut, acorn and other winter squashes:
- Squash seeds are an excellent source of fiber. A quarter cup of squash seeds contains 4 grams of fiber.
- Squash seeds are a great plant-based source of protein. A quarter cup of squash seeds contains 3 grams of protein.
- The seeds from squash are rich in vitamins and minerals like vitamins A & C, folate, potassium, calcium, zinc and iron. 1 ounce of squash seeds provides 4 mg of Iron (23% DV)!
- You can create interesting pesto with squash seeds that is perfect for those with nut allergies.
- They are a nutritious addition to oatmeal, soups, and salads — a small handful adds a punch of extra nutrition.
- When roasted with a little olive oil and sea salt, they are a delicious, nutritious snack that both kids and adults will like.
- Salt and oil are just the beginning. There are many spice combinations for roasted squash seeds.
Check out the recipe below for some inspiration!
Roasted Squash Seeds
- 1.5 cups of squash seeds (butternut, buttercup, acorn, pumpkin, etc.)
- 1/2 tsp sea salt
- 1 tsp Superfood Cider Vinegar Concentrate
- ½ tsp cumin
- a sprinkle of organic Longevity Hot Sauce (optional if you like a little kick)
- 1 tsp olive oil
- Preheat oven to 350.
- Mix ingredients together in a bowl.
- Lay the mixture on a flat baking tray lined with parchment paper.
- Bake for approximately 10 minutes and then mix around.
- Put back in the oven until the seeds are golden brown, and you hear a ‘pop’- a good indication that they are done!
Roasted squash seeds are wonderful on their own as a snack, mixed with other nuts and seeds (try garlic seeds) or even on top of soups and salads! If you have not already, you must try them!