Pumpkin Seeds

Raw seeds keep longer than roasted. Refrigerate or freeze to extend shelf life and prevent rancidity.

In an airtight container in a cool, dry place

High in magnesium, manganese, phosphorus, and iron. Values for raw seeds.

Roast raw seeds at 300°F for 30–40 minutes, stirring halfway, for a crispy texture and deeper flavor.

Sprinkle with sea salt or spices before roasting for added taste.

Toast seeds lightly in a dry pan for a quick snack without oven heating.

Grind roasted seeds in a food processor to make homemade pumpkin seed butter.

Buy hulled seeds (pepitas) if you prefer a softer bite without the white shell.

Roasted vegetables

Green salads

Soups (as a garnish)

Granola and yogurt

Curries

Fall baked goods

Roasting at too high a temperature can cause them to burn quickly; stick to 300–325°F.

Storing raw seeds in warm, humid conditions can lead to mold or rancidity.

Forgetting to stir during roasting results in uneven browning.