Starbucks sure made pumpkin flavor famous with its infamous PSL. But did you know that pumpkins (like actual pumpkin, not the flavor 😉 ) has quite a bit of nutritional benefit. 

• It’s an antioxidant – which reduces inflammation in the body
• It contains polyunsaturated fats (the GOOD fat! A nice crunchy alternative if you don’t like avocados 😉 )
• It contains high amounts of iron, zinc and magnesium (aiding in healthy bones and a stronger immune system!)

These benefits can also be found in pumpkin seeds. So whether you are looking for healthier snack options, or just love a little pumpkin flavor this fall… here are some recipe ideas!  

Cinnamon and Sugar Pumpkin Seeds

Ingredients:

3 cups dried pumpkin seeds (dried at least 24 hours)

3 tablespoons coconut oil or butter

½ teaspoons pure vanilla extract

4 tablespoons granulated sugar or brown

2 teaspoons ground cinnamon

1 teaspoons sea salt

Directions:

Preheat oven to 325 degrees F. 

1. Lightly grease pan and set aside.In a small bowl, mix sugar, cinnamon and salt.
2. Melt coconut oil or butter in a large glass bowl or on stove top in pot.Remove from heat and stir in Vanilla.Mix in pumpkin seeds until evenly coated.Add dry ingredients and mix. 
3. Spread seeds on baking pan in single layer.Bake for 25-35 minutes, stirring every 10 minutes, until seeds begin to brown and are hardened. Remove from pan to cool. 

 

Honey Roasted Pepitas

Ingredients:

2 cups Pepitas (raw unshelled Pumpkin seeds)

2 tablespoons butter, melted

3 tablespoons honey

Pinch of salt

Directions: 

1. Preheat oven to 300 degrees F.
2. In a bowl, combine the melted butter and honey, then stir in the pepitas.Spread on the bottom of a 9×13 baking pan and gently roast in the oven for 30 minutes.  Check after 20 minutes, though, to be sure they aren’t browning too quickly.
3. Once they are evenly and lightly browned, allow to cool for about 20 minutes – stirring halfway. Spread on parchment paper to finish cooling completely. 
4. Enjoy!!

 

Pumpkin Granola

Ingredients: 

2 cups Old Fashioned Oats

1 cup Tri-colored Quinoa (uncooked)

1 tablespoon Pumpkin spice

½ cup Pumpkin Puree

¼ cup Maple Syrup

½ cup Roasted Unsalted Pepitas (unshelled, raw Pumpkin seed)

!/2 cup Dried Cranberries

Coconut Oil or Butter  (melted) 

Additional Mix-Ins: sunflower seeds, ground flax, dried coconut

Directions: 

1. Preheat oven to 350 degrees F. 
2. In a large bowl, mix the oats, uncooked quinoa, and pumpkin spice together. (Leave out the cranberries,  pumpkin seeds or any additional add-ins)
3. In a separate bowl stir the melted coconut oil, pumpkin puree, and maple syrup. Fold the wet ingredients into the dry ingredients. (do not include the cranberries and peptias) Spread the mixture on a parchment lined baking pan.
4. Bake for about 45 minutes. Stir halfway through the baking time. 
5. Remove the granola from the oven. Add in any dried fruit and toasted nuts. Let the granola cool completely.  Store in an air-tight container.