Don’t toss your seeds…unless you are tossing them into a skillet to roast. Pumpkin and squash seeds are chock full of fiber, protein and healthy monounsaturated fats.

If that isn’t enough, they contain vital minerals such as iron, zinc and magnesium. A word of caution…they are energy dense so keep your serving sizes small. A quarter cup contains 70 calories.

Seeds are versatile. Use them to add flavor and nutrition to a wide variety of foods. Sprinkle them on your salad or mix them into your yogurt or cereal. They make a great addition to baked breads, muffins and cookies. You can also use them to add crunch to rice or pasta dishes

Keep seeds fresh by storing in an airtight container in the refrigerator for up to two months or in a freezer for two years.


1. Rinse to remove any pulp and strings
2. Spread seeds on a baking sheet that has been coated with non-stick spray or drizzle a small amount of olive oil over the seeds.
3. Bake at 325 degrees for 30 minutes or until lightly toasted.
4. Stir occasionally during cooking.
5. Be creative with your seasonings…plain salt and/or pepper, Cajun seasoning, garlic powder, etc.