Pumpkin seeds-Vegan MoFo Day 4

I love carving Jack-o'-Lanterns for Halloween. I used to throw all the stringy pulp and the seeds away, until I learned that I could roast the seeds for a healthy and tasty snack. It is pretty easy.

*Right after carving your pumpkin, pick out the stringy pulp while the pulp is still wet

*Rinse the seeds in a colander under cold water

*Drain

*Preheat oven to 325 F

*Spread the seeds in a single layer on an oiled baking sheet

*Roast 15 minutes

*Toss with olive oil and salt. You can also add spices of your choice (paprika, garlic powder, cumin, curry, chili powder or a combination of different spices). I like paprika, salt, garlic powder, cinnamon and cayenne pepper combo, or plain salt. You can even try nutritional yeast.

*Roast 10 more minutes or until toasted, but not burnt

Raw pepitas photo source

Pumpkin seeds photo source

If you don't want to wait until Halloween, you can buy already roasted pumpkin seeds. You can even buy seeds without the white hull. They are green and some people and companies call them pepitas. You can buy and eat those raw for extra health benefits.

There is a taste difference between the raw, unseasoned pepitas and the roasted pepitas. I like both varieties equally. I like adding the raw pumpkin seeds into my granola, oatmeal, salads and trail mix.

Pumpkin seeds are full of heart-healthy and anti-inflammatory nutrients. Pumpkin seeds are rich in zinc which is good for fertility, immunity and cancer protection. Zinc can improve the mineral capacity of the bone, therefore it helps prevent osteoporosis.

Pumpkin seeds are also rich in iron for healthy blood and good energy levels. The seeds contain sterols which can help remove "bad" cholesterol from the body.

They are good source of protein, minerals, fiber and fat.

Just 2 ounces of pumpkin seeds can provide you with 10 grams of protein, 5 grams of fiber, 16 grams of healthy fats.

Pumpkin seeds are also a traditional remedy for tapeworm in dogs and cats.