Yesterday, I provided the basic recipe for Toasted Pumpkin Seeds.

Today’s recipe ups the flavor ante, with spices that will remind you of red pepper jelly—both sweet and hot.

If you’ve purchased a Halloween pumpkin, you’ll have the basis for a high-protein snack. If not, you may use raw pumpkin seeds from the snack or nut aisle of your local natural and organic food store.

Enjoy!

Sweet-Hot Pumpkin Seeds with Autumn Spices

Makes 8 servings (2 tablespoons each)

1. Remove seeds from pumpkin with a large spoon. To separate seeds from pumpkin fiber, place the mixture in a large bowl filled with cold water. Wash and dry them thoroughly.
2. Preheat oven to 375°F. Lightly coat a baking sheet with canola oil spray. Place seeds in one layer on a baking sheet and toast for 10 minutes.
3. Meanwhile, in small skillet, whisk together oil, spices, sugar, salt and water. Simmer on low heat, stirring occasionally, until seeds finish toasting.
4. Remove seeds from oven, and stir into spice mixture, coating evenly. Cook on stove for another 5 minutes.
5. Return seeds to baking sheet, patting into one layer. Bake about 10 minutes, until crisp.
6. Remove from oven, and let cool. Gently loosen from baking sheet with tip of metal spatula. Store in a tightly covered container.

Recipe and photo courtesy of the American Institute for Cancer Research

Pumpkin seeds are one of my favorite fall snacks. Companies like Eden Organic offer bags of dry-roasted seeds, including a spiced version. The seeds are a great source of protein, fiber, phosphorus and magnesium. Unlike most of the nonorganic brands, Eden’s pumpkin seeds are relatively low in sodium (75 to 100 mg per 1/4 cup). 

If you’re carving an organic pumpkin this Halloween, toast your own seeds and flavor them with your favorite herbs and spices. The basic recipe follows. Tune in tomorrow for some kicked-up Sweet-Hot Pumpkin Seeds with Autumn Spices. 

Toasted Pumpkin Seeds

1 small pumpkin
2 tablespoons vegetable oil
Salt

1. Preheat oven to 300°F.
2. Remove seeds using a large spoon. To separate seeds from pumpkin fiber, place the mixture in a large bowl filled with cold water.
3. Stir the mixture, and seeds will float to the surface. Remove seeds with a slotted spoon, and pat them dry on paper towels.
4. Place seeds in a dry bowl. Coat them with vegetable oil.
5. Spread seeds on a foil-lined baking sheet, coated with nonstick spray, and sprinkle with salt.
6. Bake 30 to 40 minutes, or until lightly browned.

Recipe courtesy of Pumpkin Masters