Healthy Recipe

October 28, 2010

Weekly Recipe – Caramelized pumpkin seeds

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When you finish carving your pumpkin this Halloween, turn those seeds into a delicious treat! Pumpkin seeds are high in the minerals magnesium and potassium. Magnesium helps maintain bone health and is important in energy metabolism. Potassium helps maintain fluid and electrolyte balance in our bodies.

So when you’re “inspecting” your kid’s trick or treat bag, snack on these seeds and pass on the temptation to keep some treats for yourself.

Caramelized Pumpkin Seeds

1 cup Pumpkin Seeds, cleaned and rinsed lightly with cold water, pat dry with paper towels
2 tbsp of honey
1/8 raw salt

Heat oven to 250 degrees. Spray a flat baking sheet lightly with non-stick cooking spray and spread seeds evenly in one layer. Bake in 250 oven for about 10 to 20 minutes. Seeds will look dry. Remove from oven and transfer to bowl.

Heat oven to 350.

Mix gently into pumpkin seeds honey and salt. Spray baking sheet with non-stick spray and spread pumpkin seed mixture evenly. Bake in 350 oven, turning occasionally for 15 to 20 minutes or until caramel in color. Transfer immediately to wax or parchment paper and let cool.


Serving size: 1/4 cup

Calories 327
Total Fat 23.9 g
Saturated Fat 4.5 g
Monounsaturated Fat 7.4 g
Polyunsaturated Fat 10.9 g
Cholesterol 0.0 mg
Sodium 83.3 mg
Potassium 463 mg
Total Carbohydrate 16.3 g
Dietary Fiber 2.2 g
Sugars 8.6 g
Protein 18.7 g
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