Roasted Pumpkin Seeds

Steps

1. Preheat the oven to 325 degrees Fahrenheit. Line a baking sheet with parchment paper.
2. Toss the raw pumpkin seeds with olive oil and sea salt in a bowl until evenly coated. Every seed should have a light, glistening sheen of oil.
3. Spread the seeds in a single layer on the prepared baking sheet. Avoid piling them on top of each other, which causes uneven roasting and steaming.
4. Roast for 18 to 22 minutes, stirring once at the halfway point. The seeds are done when they are golden, puffed slightly, and fragrant. Listen for a gentle popping sound, which indicates they are close to done.
5. Remove from the oven and let the seeds cool completely on the baking sheet. They will crisp further as they cool. Taste and add a final sprinkle of sea salt if desired.

Why It Works

Pumpkin seeds are among the most mineral-dense snack foods available, delivering zinc, magnesium, iron, and manganese in a single serving. Zinc is directly involved in neurotransmitter function and supports memory and concentration, making these seeds a particularly strategic snack during work or study. Roasting at a moderate 325 degrees preserves the delicate polyunsaturated fats in the seeds while developing a toasty, nutty flavor that makes them genuinely enjoyable to eat by the handful.

Tips

• Variation. Toss the seeds with garlic powder and a pinch of cayenne before roasting for a spicy version. For a sweet option, toss with cinnamon and a light drizzle of maple syrup during the last five minutes of roasting.
• Storage. Store in a glass jar at room temperature. If they lose their crunch after several days, spread them on a baking sheet and toast at 300 degrees for five minutes.
• Substitution. If using seeds scooped fresh from a pumpkin, rinse them thoroughly, remove all pulp, and dry them completely on a towel before roasting. Fresh seeds will need a few extra minutes in the oven.