CRUNCHY PUMPKIN SEEDS
A healthful, affordable recipe you can make with your kids.
It's fun to make a scary Halloween pumpkin, and it's fun to toast the seeds and eat them. Seeds contain everything needed to grow a new pumpkin, and are a tasty snack, too!
About 20 minutes
Serves: Depends on how big a pumpkin you have!
Seeds from 1 Halloween Pumpkin
1 tsp salt per 1 cup of seeds
Preheat oven to 350 F.
1. Have the kids help carve the Halloween pumpkin. When they scoop out the inside pulp that contains the seeds, reserve.
2. Have kids stand at the sink (use a stool if they are too low). Put pulp in a colander. Have kids wash pulp and stringy matter off seeds under cold running water. Blot seeds dry with a clean cloth or paper towel.
3. Have kids spread pumpkin seeds out on a cookie sheet. The seeds should be in a single layer, and they shouldn't touch each other!
4. Sprinkle the seeds with just a little salt. An adult puts the tray in the oven.
5. Check the seeds after 12 minutes. They are done when they are dry and light brown. How long this will take depends on how many there are, and how dry they are when they go in the oven.
6. Let cool before eating!
Nutrients per serving: 2 Tbsp
Calories 148; Saturated Fat 2.3 g; Iron 4.2 mg; Protein 9 g; Cholesterol 0 mg; Calcium 12 mg; Carbohydrate 4 g; Vitamin A 10 RE; Sodium 295 mg; Total Fat 12.0 g; Vitamin C 1 mg; Dietary Fiber 1 g
USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun
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