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Now that you’ve carved your Jack O’Lantern you may be wondering how to roast pumpkin seeds. It’s simple to turn the ooey gooey innards into a salty, crunchy treat in just a few steps.
Pumpkin seeds are a great source of magnesium, a mineral that plays an important role in glucose metabolism. Diabetes may lead to increased loss of magnesium through urine, so it’s important to make sure you’re getting enough. And if you’re trying to prevent diabetes, eating a diet high in magnesium could significantly lower your risk.
Once you’ve learned how to roast pumpkin seeds, here are some ideas for what you can do with your scrumptious treat. Add them to the following foods for a bonus crunch:
- Cookie batter
- Bread dough
If you’re living with diabetes, consider checking your blood sugar before and after trying a new recipe to learn more about your personal glycemic response to a food. If you have any questions, reach out to your One Drop clinical health coach. Happy Halloween!
This article has been clinically reviewed by Alexa Stelzer, RDN, LD, CDCES, clinical health coach at One Drop.
Roasted Pumpkin Seeds
Now that you’ve carved your Jack O’Lantern you may be wondering how to roast pumpkin seeds. It’s simple to turn the ooey gooey innards into a salty, crunchy treat in just a few steps. Roasted pumpkin seeds are an easy, low-carb snack for people living with diabetes.
1 1/2 cups pumpkin seeds
2 teaspoons salt
2 teaspoons olive oil
2 teaspoons of your favorite spice (curry powder, harissa, chili powder, etc.)
Preheat oven to 350 degrees F and line a baking sheet with parchment paper.
Scoop the seeds from your pumpkin. Add the seeds to a bowl of water. Remove all of the extra fibers and pulp until the seeds are clean and float to the top.
Place the seeds on a clean towel or paper towel and thoroughly pat them dry.
Combine the dry pumpkin seeds in a bowl with the olive oil, salt, and spices.
Spread pumpkin seeds evenly on the baking sheet. Bake until the seeds are crunchy, toasted, and dried out, about 10 to 20 minutes. Stir every few minutes to make sure they’re toasting evenly. To cook in the microwave, put one layer on a plate and cook 30 seconds at a time until seeds are dried out.
Transfer to a bowl and let cool.
Calories 49, Carbs 1 grams, Fat 4 grams, Fiber .6 grams, Saturated Fat .8 grams, Protein 2 grams, Sodium 195 milligrams