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One of my husbands favourite parts about Halloween is the beautiful bounty of roasted pumpkin seeds! Last year our experiment turned out a little chewier than we would have liked. Determined to get it right this year we tried out a recipe from Super Healthy Kids. You can find their blog here but I will also post the recipe below.

Health Benefits of Pumpkin Seeds

  • Just 1/4 of a cup of pumpkin seeds has almost half of your daily recommended intake of magnesium
    • Magnesium is important for the creation of ATP, the synthesis of RNA and DNA, proper bone and teeth formation, proper bowl function. It also helps your heart pump and relaxes your blood vessels.
  • Pumpkin seeds are rich in iron which is beneficial in a healthy immune system (good for the winter months). It also plays important roles in sleep and mood regulation, the health of your skin and eyes and male sexual function.
  • Rich in plant based omega-3 fatty acids
  • One of the best known benefits of pumpkin seeds is for male’s prostate health. This is partly due to the high zinc content, but also due to the natural oils found in the seeds. These naturally occurring substances may play a role in the treatment of benign prostatic hyperplasia (BPH or englarged prostate).
  • Research is being done on the benefits of pumpkin seeds for diabetics due to their potential insulin regulating properties.
  • Having trouble sleeping? Pumpkin seeds are an excellent source of tryptophan. Tryptophan is an amino acid that your body then converts to serotonin (which is in turn converted to melatonin)
  • Pumpkin seeds are also high in anti-oxidants (and therefore have an anti-inflammatory effect) and vitamin E


Vitamin Break Down/Daily Recommended Intake

For 1/4 cup (source)

  • Manganese – 73.5%
  • Phosphorus – 56.8%
  • Copper – 47.7%
  • Magnesium – 47.7%
  • Zinc – 22.9%
  • Protein – 19.5%
  • Iron – 15.7%

Pumpkin Pie Spiced Roasted Pumpkin Seeds: Recipe

  • After separating as much of the pumpkin “guts” from your seeds rinse them well in a colander

Out of the Pumpkin

  • Boil the seeds in salt water (4 cups of water to 4 tbsp of salt) for 10 minutes
  • Rinse and drain again and pat your seeds dry
  • Drizzle your seeds with olive oil and mix in your spices


  • This year we decided to use pumpkin pie spice
    • The amount your use is to your taste and the amount of seeds you got from your pumpkin
    • We used about 2 tsp of spice for our pumpkin seeds


  • Spread your seeds on a cookie sheet in a single layer – we used parchment paper
  • Roast in your oven at 325 degrees Fahrenheit for 25-30 minutes
    • We tested them after 25 minutes. If they are still chewy put them back in, if they are crispy then they’re done!
  • Store in an air tight container for about 2-3 weeks and enjoy daily 🙂