What to do with all those Pumpkin Seeds? Recipes for Crunchy Roasted Pumpkin Seeds 5 Gluten-Free, Vegan Ways! {vegan, gluten-free, grain-free, vegetarian, dairy-free, egg-free, nut-free, soy-free, sugar-free}

Make the most of your pumpkin and minimize food waste with these 5 recipes for gluten-free, vegan sweet or savory crispy roasted pumpkin seeds!

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With fall festivities in full swing and Halloween just around the corner, you may be wondering what to do with all those slimy (yet super nutritious!) pumpkin seeds from carving your pumpkins. Fortunately, these little seeds are delicious, nutritious and can be made into a variety of superfood fall treats!

In fact, you can minimize food waste and enjoy the seeds of many types of winter squash! If pumpkin seeds are a bit too tough or thick for your preference, you may prefer the smaller, more tender seeds from acorn squash or butternut squash. 

Pumpkin seeds and seeds from other winter squashes are packed with nutrition including protein, minerals, B vitamins and amino acids like tryptophan. They are a top plant-based superfood for supporting a healthy stress response in the body and have been shown to help balance hormones and support bladder function and urinary flow by inhibiting excess dihydro epi-androstenedione (DHEA) levels.

The brain uses neurotransmitters to communicate with the nervous system and influence many other hormones, cytokines and body functions. These neurotransmitters are composed of amino acids which are derived from proteins along with other components. Tryptophan is an amino acid which contributes to the structure of the neurotransmitter serotonin. Due to their high tryptophan content, pumpkin seeds may support healthy serotonin levels and subsequently contribute to balanced mood, reduced stress and improved sleep. Of course, many factors are involved in these complex functions, so always work with a qualified professional to optimize your health.

With good amounts of magnesium, manganese, iron, copper, zinc and phosphorous, pumpkin seeds also help balance cholesterol levels and strengthen bones. They are a plant-based vegan source of iron, which is better absorbed when the seeds are consumed along with a good source of natural vitamin C.Additionally, the antioxidants and essential fatty acids in pumpkin seeds have been shown to help relieve inflammation, especially in the joints. Further, pumpkin seeds are known to help kill parasites in the body.

So don’t throw out that gooey mess filled with these superfood seeds! There are many ways to prepare them simply and transform them into a variety of seasonal snacks.

Simple Crunchy Roasted Pumpkin Seeds with 5 Flavor Variations!

{vegan, gluten-free, grain-free, vegetarian, dairy-free, egg-free, nut-free, soy-free, sugar-free}

One of the easiest ways to enjoy pumpkin seeds is roasted with a bit of sea salt. With a little effort and watchful eye, you can quickly bake up crunchy little snacks to enjoy!

First, clean the seeds well. Removing the slimy pumpkin guts off the seeds takes a little effort but helps ensure a crispy end product. A simple technique for cleaning your seeds is to dunk the conglomerate of seeds and guts into a big bowl of filtered water. Use your hands to agitate them and break it apart a bit. Allow the seeds to rest for about five minutes, and the freed seeds will float to the top of the bowl. Fish out the seeds with a slotted spoon or drain them into a fine mesh strainer. 

Next, it is helpful to quickly pre-boil your seeds in salt water. This technique helps the seeds crisp up well in the oven and also facilitates digestion by beginning to gently break down the seeds. Add the pumpkin seeds to a pot of filtered water salted with 1 tsp of real sea salt and boil for 10 minutes over low to medium heat. Drain your seeds and pat dry with a towel. Although to sit and dry well so they can get nice and crispy when roasted.

Finally, it is time to roast the seeds to crispy golden brown perfection! Preheat the oven to 300F and prepare a baking sheet with unbleached parchment paper.

Season the seeds to prepare for roasting. Place the seeds in a bowl and drizzle with melted coconut oil or olive oil. I use about 1 teaspoon of oil for every 1/2 cup or so of seeds. Massage the oil over the seeds to coat evenly. Toss with seasoning as desired.

Spread the seeds out evenly in a single layer on the prepared baking sheet. Bake for 20-30 minutes, stirring two or three times while baking. For smaller seeds, you may need less time. Keep an eye on your roasting seeds and remove them when they begin to brown but before they get too dark to ensure they are crisp and delicious! 

Allow to cool before enjoying as they will become even crispier. Enjoy! 

Some of my favorite variations include (flavorings per every 1/2 cup or so of seeds):

Simple Sea Salt: 1/4 tsp sea salt + 1 tsp olive or coconut oil

 

Sweet and Cinnamony: 1/2 tsp Ceylon cinnamon + 2 tsp coconut sugar + 1 tsp coconut oil

 

Garlic Spiced: 1/2 tsp garlic powder + 1 tsp coconut aminos + 1/4 tsp sea salt + 1 tsp olive or coconut oil

 

Curried: 1/2 tsp curry powder + 1/4 tsp turmeric + 1/4 tsp sea salt + 1/8 tsp black pepper + 1 tsp olive or coconut oil

 

Spicy: 1/8 tsp chili powder or cayenne pepper (adjust to taste) + 1 tsp fresh lime juice + 1/4 tsp sea salt + 1 tsp olive or coconut oil

 

Which is your favorite flavor combination?

How do you reduce food waste?

Click here for more vegan, gluten-free, allergy-friendly Simple Pure Whole healthy recipes!

Here are a few more SimplePureWhole healthy, allergy-friendly recipes you might enjoy this fall:

• Fall Action Plan eCookbook with gluten-free Festive Fall Recipes
• Autumn Harvest Skillet (Grain-Free, GF, DF, EF, Vegan, Paleo, NF)
• Vegan Cauliflower Apple Walnut Soup with Turmeric (Grain-Free, GF, DF, EF, Vegan, Paleo, Sugar-Free)
• Braised Kale with Apples and Carrots (Grain-Free, GF, DF, EF, Vegan, Paleo, NF)

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