By Mary Quinlan
Albany Times Union
Making a jack-o’-lantern? Don’t throw out those seeds! Pumpkin seeds are high in protein and fiber, and are a great alternative to salty snacks like potato chips.
After emptying the pumpkin, separate the seeds and rinse them in a colander. Preheat the oven to 300 degrees. Pat seeds dry with paper towels. Cover seeds with 1 tablespoon of vegetable oil.
Spread the seeds in a single layer on an ungreased cookie sheet or one lined with parchment paper. Sprinkle with 1 teaspoon of salt.
Bake the seeds for 45-55 minutes, flipping to prevent burning.
As a sweet alternative, sprinkle 2 teaspoons of cinnamon and 1 tablespoon of brown sugar over the seeds. Then coat lightly with butter-flavored cooking spray.
For spicier seeds: From “Your Guide to Southern U.S. Cuisine” by Diana Rattray:
Cajun spiced pumpkin seeds
Yields 1 cup 1 scant teaspoon Cajun seasoning, or to taste Paprika, for more color, if desired A little salt, depending on saltiness of the seasoning 2 dashes Worcestershire sauce 1 tablespoon melted butter or vegetable oil Heat oven to 300 degrees.
Toss pumpkin seeds with seasonings. Combine butter and Worcestershire sauce; stir into seeds until well blended and coated.
Bake, turning time from time, 45 to 60 minutes or until nicely browned and crunchy.
