Taste of autumn: Roasted pumpkin seeds

pumpkin seeds

Roasted pumpkin seeds are the perfect fall snack and our produce department at D&W Fresh Market has a beautiful selection of pie and carving pumpkins. Whether you are making a fall pumpkin recipe or your kids are carving a jack-o’-lantern this is a delicious way to use more of the pumpkin you purchased.

Pumpkin seeds are a low calorie snack and are a natural source of vitamins, minerals and essential fatty acids. One of the most important minerals in pumpkin seeds is zinc, an antioxidant that helps protect against age-related diseases and assists in fighting colds which is critical this time of year. They taste great too, so make plenty because they will disappear quickly!

pumpkin seeds

Roasted Pumpkin Seeds
Makes 1/2 cup
  • 1/2 c pumpkin seeds, cleaned
  • 1 t Spartan extra virgin olive oil
  • 1/8 t salt


Preheat oven to 325 degrees. Clean the pumpkin seeds until they are free from pumpkin flesh. Using a colander, rinse them off with water then lay them on a clean dish towel to dry. Place the seeds in a bowl, add the Spartan extra virgin olive oil and salt to taste. Massage the oil into the pumpkin seeds then spread them out in a single layer on a baking sheet lined with Spartan parchment paper to make it easier to stir the seeds while roasting — and for a quick clean up. Roast for 5 minutes, stir and roast again for another 5 minutes. Keep a close eye on them as they are easy to burn. Cook until they look and taste lightly toasted, approximately 10-15 minutes total cooking time.


You can find all these ingredients at your nearest D&W Fresh Market. Great variety, always fresh!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s