Autumn recipe: Roasted 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!

Roasted Pumpkin Seeds
Makes 1/2 cup


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!