FF1444 11-02-14 - 11-0d8-14_1

Sweet and Sour Pumpkin Seeds

Zach teaches Andy and Jennifer and easy and very tasty way to consume all the health benefits from pumpkin seeds.

Sweet, salty & spicy roasted pumpkin seeds

Recipe courtesy: motivenutrition.com

Servings: 4


  • 1 cup of fresh pumpkin seeds

  • 1 teaspoon olive oil

  • 1 tablespoon pure maple syrup

  • 1/8 teaspoon cayenne powder

  • 1/4 teaspoon coarse sea salt

  • Freshly cracked pepper (about 5 turns of the pepper mill)


  1. Place seeds in a strainer and thoroughly clean them by rinsing under water and removing any pumpkin strands.

  2. Lay pumpkin seeds flat on a sheet tray until completely dry. Preferably overnight, but you can also pat them until they are as dry as possible.

  3. Preheat the oven to 350 F

  4. In a bowl, toss the pumpkin seeds in olive oil, maple syrup, cayenne powder, salt and pepper.

  5. Transfer seeds onto a sheet pan lined with parchment paper,making sure they are evenly dispersed. If any of the seasoning was left behind in the bowl,  scrape it out with a rubber spatula and add another sprinkle of salt and pepper, to taste.

  6. Place in the oven and roast 17-25 minutes, checking and stirring frequently to ensure even cooking. Seeds are ready when they are slight brown and crispy.

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