Did you know that the unassuming pumpkin seed is a very good source of magnesium, manganese and phosphorus?  One ounce (about 87 seeds) contains just 163 calories, 156 mg magnesium, 333 mg phosphorus, and 1.273 mg of manganese.  It is also a good source of iron, copper and zinc providing 2.29 mg iron, 0.361 mg copper, and 2.17 mg of zinc.  It has a pretty decent showing for protein as well, packing in 8.46 grams in that measly little ounce!  As long as you’re gonna hack up some pumpkins for your jack-o-laterns, you should save your seeds.  Roasted pumpkin seeds are a great, nutrient dense snack sensation!

First, separate your seeds from your pumpkin guts…this is gonna be messy…

Give the seeds a good rinse and try to get as much pumpkin guts off as possible.  Then spread out and let dry.  The remaining pumpkin guts will get more fibrous as they dry and they’ll be easier to pick out then…

While the seeds dry, mix together a couple of tablespoons melted butter, a couple of teaspoons Worcestershire sauce, some garlic powder and a pinch or two of salt. 

Yum…taste at this point and adjust the mixture as needed.  Then toss in your pumpkin seeds – I had around 3 or 4 cups I think.

Then, spread on a baking sheet and back at 275 degrees for about an hour…

About 50 minutes in I got impatient and cranked the oven up to 300 degrees…stir every so often so they don’t burn…

Don’t they look yummy?  And of course, these seeds wouldn’t be possible without these supporting players…