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Tuesday, Sep 23, 2014
Healthy Recipes

Don’t toss those pumpkin seeds – snack on them!


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As a kid, pumpkin-carving was the kind of art project I loved, even though — or because? — it was so messy.

Some years my mom would get ambitious and turn the pumpkin seeds into a snack. It was a lot of work. We had to separate the seeds from the fibrous pulp, wash them thoroughly, then dry them on towels before we roasted them. But the finished product was wonderful: nutty, chewy, salty, seasonal.

So this year, with Halloween looming, I decided to cast toasted pumpkin seeds as the star of a healthy snack mix.

Finding the best way to toast the seeds took several trials. I tried high-heat roasting and low-heat roasting before deciding — following a tip from a Twitter buddy — that sauteing them in a skillet on top of the stove produced the most succulent result. Just dry the wet seeds in the oven for 10 minutes first.

And by the way, pumpkin seeds — like most seeds – are very good for us. They’re a great source of magnesium and zinc, as well as omega-3 fatty acids. Speaking of healthfulness, this recipe pairs the pumpkin seeds with a fellow good-for-you all-star — chickpeas.

I rounded out this snack mix with dried cranberries and nuts. It happens to be cranberry season, but any one of your favorite dried fruits would do, including cherries, apricots and raisins. Nut-wise, I’m partial to pistachios, but go with what you like best.

As for the seasoning, extra-virgin olive oil and salt comprise a simple and tasty accent. Depending on the occasion and guests, you could jazz it up, adding curry powder, smoked paprika or dried rosemary.

Healthy Halloween Snack Mix

Start to finish1 hour 15 minutes (20 minutes active); makes about 3 cups

15-ounce can chickpeas, drained and rinsed

2 tablespoons olive oil, divided

2 teaspoons spice blend, such as curry powder, garam masala, chili powder, divided (optional)

Kosher salt and ground black pepper

1 3/4 cups raw pumpkin seeds, cleaned and drained, but not patted dry

3/4 cup dried cranberries, dried cherries, raisins, or a mix

3/4 cup unsalted raw or roasted pistachios, peanuts, almonds or cashews

Heat the oven to 400 degrees.

Dry the chickpeas thoroughly by spreading them on a large plate and patting them dry with kitchen towels. Transfer to a bowl, then toss with 1 tablespoon of the oil, 1 teaspoon of the spice blend, if using, and salt and pepper to taste. Once the chickpeas are evenly coated, transfer them to a baking sheet and spread them in a single layer. Bake on oven’s middle rack until golden and crispy, 25 to 35 minutes, shaking the tray to toss after the first 15 minutes. Remove the baking sheet from the oven and transfer the chickpeas to a serving bowl. Reduce the oven to 300 degrees.

Arrange the pumpkin seeds in a single layer on the sheet pan. Bake on the oven’s middle rack for 10 minutes.

After the pumpkin seeds have baked, in a large skillet over medium, heat the remaining tablespoon of oil. Reduce the heat to medium-low, add the pumpkins seeds and cook, stirring, for 7 to 10 minutes. Add the remaining teaspoon of spice blend, if using, and salt and pepper to taste. Continue to cook, stirring, until the pumpkin seeds are golden and crispy, another 3 to 5 minutes.

Transfer the seeds to the serving bowl. Add the cranberries and pistachios and toss well.

Nutrition information per ¼ cup serving: 305 calories; 180 calories from fat (59 percent of total calories); 20 grams fat (3 grams saturated; 0 grams trans fats); 0 milligrams cholesterol; 21 grams carbohydrate; 4 grams fiber; 7 grams sugar; 14 grams protein; 335 milligrams sodium.

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