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Flash in the Pan: Spicy Roasted Seeds

[Sometimes, you just want to eat something now.  I’ve decided to offer a mini-post every once in a while, for a dish that comes together incredibly quickly or else is so easy to make that no recipe is required. Here’s today’s “Flash in the Pan.” (For other FitP recipes, see “Categories” at right).]

 the pan

Thanks, everyone, for your sympathetic comments regarding my short career as an enemy of the state in my last post.  😉  In retrospect, it was a truly hilarious experience (though not at the moment, unfortunately)!

Today, though, I’ve decided to pre-empt my second “How I Spent My Florida Vacation” post (that will be tomorrow, hopefully), for this quick-as-a-flash recipe that was so delicious, the HH and I fought over who got to eat the last few.

After prepping a butternut squash for the oven yesterday, I decided that for once, I wouldn’t throw away the seeds (they actually contain some amazing nutrition of their own, with nutrients not available in the plant’s flesh:  protein, an array of minerals, heart-healthy Omega 3s and Omega 6s–and some impressive fiber).   I had tried Eden Organics’ spicy roasted pumpkin seeds while on holiday, so I threw together my own reproduction.

These were easy, quick, and totally addictive.  The only drawback is that the yield is a mere 1/3-1/2 cup (80-120 ml) of seeds from a single squash.  You may want to start cooking your squash in bulk after trying these!

Oh, and for those of you in the GTA, I’ll be doing a talk and handing out samples of baked goods from Sweet Freedom this Sunday, at Covernotes bookstore in Newmarket.  Hope to see you there at 3:00 PM!

Easy Spicy Roasted Squash (or Pumpkin, of course) Seeds

suitable for ACD Phase I and beyond

These light, crunchy, salty, spicy seeds make the perfect snack-on-the-go, for after school, or for bidding adieu to the Olympics on TV.

Seeds from pretty much any winter squash, scooped out of the shell, rinsed, cleaned and with squash fibers picked out

2 Tbsp (30 ml) Bragg’s Liquid Aminos, tamari, or soy sauce (use Bragg’s for ACD Phase I)

1 Tbsp (15 ml) extra virgin olive oil, preferably organic

1/4 tsp (1 ml) garlic salt

1/4 tsp (1 ml) cayenne (or less, to taste)

additional fine sea salt, if desired (I didn’t use it–the garlic salt was enough for my taste)

Preheat oven to 375F (190C).  Spray a small ovenproof casserole dish or loaf pan with nonstick spray or grease lightly with olive oil (a cookie sheet won’t do for this, as the liquid will spread too much).  Add the Bragg’s, oil, garlic salt and cayenne and whisk briefly to combine.  Add the seeds to the pan and toss them to coat as much as possible (there will still be excess liquid pooling in the bottom of the pan; this is as it should be).

Bake in preheated oven for 15-20 minutes, then remove and check the seeds.  There should still be some liquid left in the pan.  Toss the mixture to stir up the seeds and re-coat them in the (now slightly thickened) liquid.  Return to the oven for another 10-15 minutes.

Repeat the steps of baking, removing the pan, tossing and re-coating the seeds once or twice more, until the liquid is absorbed and the seeds are dry and browned.  Toward the end, you may want to check the seeds every 5 minutes or so to avoid scorching.  (I baked mine for a total of 35-40 minutes).

Allow to cool, then dig in and enjoy–no need to shell these before eating, as the shells become thin and crunchy!  Makes about 1/2 cup (120 ml).  Store in a covered container at room temperature.

Last Year at this Time: Three Shindigs and a Mid-Term (Break)

Two Years Ago: My Favorite Mistake: Savory Filled Breakfast Crepes

© 2010 Diet, Dessert and Dogs


13 comments to Flash in the Pan: Spicy Roasted Seeds

  • This sounds like a tasty variation on what I usually do with squash seeds (which is simply to very lightly coat them in tamari, and roast). I’ll have to try your version next time I bake a squash!


  • Spicy pumkin seeds look and sound tasty. I usually just make them the boring way salt & oil.


  • I am not brave enough to roast pumpkin seeds fresh from a pumpkin – but it sounds like the sort of snack I could have with my lunches at work – good luck with your bookstore appearance


  • Mom

    Pumpkin seeds are so tasty but pumpkins are not often available here. Squash – that’s another story. During the winter months hardly a week goes by without fresh squash. What a great idea to use those seeds. I will be following along on this adventure.


  • those look amazing. can’t wait until pumpkin season! oh, wait, actually, I can. happily. but can’t wait for yummy seeds!


  • Mmm, I love pumpkin seeds, but have never roasted them myself. Guess I’ll have to try it!

    And sprouting buckwheat wasn’t at all hard. I just soaked them overnight, then put them in a strainer over the bowl and let them sit out, rinsing them every 6-8 hours. The first batch took a couple of days to sprout, but the second only took one day. I think the warmer weather contributed to its briskness in sprouting.

    Once they have little tails, they’re ready to eat! I also eat these as porridge in the a.m. cooked with some almond milk and cinnamon.


  • Spicy pumpkin seeds sound so good!


  • You are so awesome! I’ve got some beautiful, organic pumpkin seeds sitting in my pantry and now I definitely now what I’m going to do with them. I LOVE snacks like this, so perfect. Thank you!


  • I have been using the seeds as of late too; they each have such a unique taste! Those sound so nice and savory right now; I could use some.

    So what makes Bragg’s so different and ACD acceptable?


  • these are perfect snacks 🙂 and they crunch!


  • I’m a fan of lightly salted pumpkin seeds, but this sounds delish! Will have to give it a go 😉


  • Liane

    I am collecting squash seeds in a baggie in the freezer. Unfortunately, even three squash’s worth of seeds is still not that much and I only have so much capacity for spending all the time preparing the various squashes. Mark Bittman has a similar recipe that is amazing and sooo addictive.


  • […] roasting this year’s pumpkin seeds, I drew inspiration from Ricki over at Diet, Dessert and Dogs.  Tired of plain ol’ pumpkin seeds coated with salt, I wanted to branch out into something […]

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