Pumpkin Seeds: Discover the Benefits and Versatile Uses

**Instructions**:
1. Preheat your oven to 350°F (175°C).
2. Toss the pumpkin seeds with olive oil and seasonings.
3. Spread them in a single layer on a baking sheet.
4. Roast for 10-15 minutes, stirring occasionally, until golden brown and crispy.
5. Let them cool before enjoying.

#### 2. **Add Them to Salads**
Sprinkle roasted or raw pumpkin seeds onto your salads for a crunchy texture and a nutritional boost. They pair particularly well with mixed greens, feta cheese, roasted vegetables, and vinaigrette dressings.

#### 3. **Incorporate Into Baking**
Pumpkin seeds can be added to baked goods like breads, muffins, granola bars, or cookies. Their subtle nutty flavor adds depth to sweet or savory recipes, making them a great addition to breakfast muffins or savory breads.

**Recipe Idea**: Add a handful of pumpkin seeds to your favorite muffin recipe for extra crunch and nutrition.

#### 4. **Blend Into Smoothies**
Pumpkin seeds can be blended into smoothies for an added protein and fiber boost. Just toss a tablespoon or two into your blender along with fruits, vegetables, and other ingredients for a smooth, creamy texture.

**Smoothie Tip**: Pumpkin seeds pair well with ingredients like bananas, spinach, almond butter, or oat milk.

#### 5. **Sprinkle on Yogurt or Oatmeal**
For a satisfying breakfast, sprinkle pumpkin seeds over your morning yogurt or oatmeal. Their crunchiness adds a pleasant contrast to creamy textures, while their nutrients provide a balanced start to your day.

#### 6. **Make Pumpkin Seed Butter**
If you love nut butters, try making your own pumpkin seed butter! Simply blend pumpkin seeds in a food processor until smooth, adding a little bit of honey or salt to taste. Use it as a spread on toast, in smoothies, or as a dip for fruits and vegetables.

#### 7. **Use as a Topping for Soups**
Roasted pumpkin seeds make a great garnish for soups and stews. Their crunch adds an appealing contrast to the soft textures of soup, and their flavor pairs well with dishes like butternut squash soup or creamy tomato soup.

#### 8. **Make Pumpkin Seed Pesto**
Pumpkin seeds can be used in place of pine nuts in pesto. Blend them with fresh basil, garlic, olive oil, and Parmesan cheese for a unique twist on this classic Italian sauce. Use it on pasta, sandwiches, or even as a dip for bread.

**Recipe Idea**: Try a pesto made with pumpkin seeds, fresh basil, garlic, olive oil, and a touch of lemon juice. Toss it with pasta for a delicious dinner.

#### 9. **Add to Stir-Fries or Grain Bowls**
For a boost of texture and nutrition, sprinkle pumpkin seeds on top of stir-fries or grain bowls like quinoa, brown rice, or farro. Their mild flavor works well with both savory and slightly sweet dishes.

### Storing Pumpkin Seeds

To keep your pumpkin seeds fresh and crisp, store them in an airtight container at room temperature for up to a week. For longer storage, place them in the refrigerator, where they will stay fresh for up to 3 months. You can also freeze them for longer periods—just be sure to store them in a freezer-safe bag or container.

### Final Thoughts

Pumpkin seeds are more than just an afterthought from pumpkin carving—they are a powerhouse of nutrients and a versatile ingredient to incorporate into your diet. From enhancing your salads and baked goods to providing a protein-packed snack, the benefits of pumpkin seeds are far-reaching. So, next time you’re carving a pumpkin or shopping for snacks, remember to grab some pumpkin seeds. They might just become your new favorite superfood!