LHI Tip of the Week – Don’t throw away those pumpkin seeds!

Halloween is only one week away! Where has October gone?! Oh, that’s right…we all stepped our way through October in ‘The Next Step Challenge’! Don’t forget to record your steps by 11:59pm on Friday Oct. 26 for your chance to win up to $50 in gift cards. You’ve worked hard Sept. through Oct., don’t miss your opportunity to be rewarded!

Many of us have made our trip to the pumpkin patch and in addition to a fear-provoking jack-o-lantern sitting on your front step, pumpkins provide hundreds of seeds that are not only delicious but good for you too.

Pumpkin seeds are chock-full of fiber, vitamins, minerals and many health promoting antioxidants. One ounce of these flat seeds contain about 160 calories and an astonishing  8.5 g of high quality protein. The high caloric value is accredited to the rich protein and mono-unsaturated fatty acids (the good fat). These fatty acids help lower the LDL (bad) cholesterol and raises the HDL (good) cholesterol in your blood. Pumpkin seeds are also superb sources of amino acids, vitamin E, B vitamins, as well as essential minerals.

Now you’re probably thinking, “How am I supposed to eat this fun fall seed?” The easiest way is to toast ’em! You can add toasted pumpkin seeds to trail mix, salad, granola or enjoy alone! Experiment by adding different seasonings before you bake for an extra kick of your favorite flavor.

You can also try out a new dinner recipe like this one from Rachel Ray…

Pumpkin Ravioli with Toasted Pumpkin Seeds
4 servings, 30 min prep, 10 mins cook

1 c. canned pure pumpkin puree
4 oz. cream cheese, softened
1/4 c. finely grated parmesan cheese, plus shaved parmesan for serving
1 large egg
Salt & pepper
32 wonton wrappers
1/4 c. shelled pumpkin seeds, toasted
6 Tbsp. butter


  1. In a medium bowl, mash together the pumpkin, cream cheese, parmesan, egg and 2 pinches each salt and pepper.
  2. Line a baking sheet with parchment paper and set aside. Spoon a tablespoon of the pumpkin-cream cheese filling into the center of 16 wonton wrappers, brush the edges with water, top with the remaining 16 wrappers and press to seal, gently squeezing out the air. Arrange in a single layer on the prepared baking sheet.
  3. Bring a pot of salted water to a boil. Meanwhile, in a large skillet, melt the butter; keep warm.
  4. Working in 3 batches, cook the ravioli in the boiling water until they float to the surface, about 3 minutes. Using a slotted spoon, add the ravioli to the butter in the skillet and turn gently to coat.
  5. Divide the ravioli among 4 plates; season with salt and pepper. Scatter the toasted pumpkin seeds on top and pass the shaved parmesan at the table.

Comment below and let us know your favorite way to enjoy pumpkin seeds after you’ve carved your spooky Halloween decoration!


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One Response to LHI Tip of the Week – Don’t throw away those pumpkin seeds!

  1. wartica says:

    During the fall season, I make sure to grab after all the seeds inside of the pumpkin; when they’re not in season, I turn to Gerbs assorted flavored pumpkin seeds:)

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