A Happy New Year’s Snack: Rosemary Roasted Pumpkin Seeds


Happy New Year’s Eve! (If you are making resolutions, check out the Nourishing New Year’s Resolutions Carnival that I will be hosting next week!)

I wanted to share a simple and delicious snack idea with you: Rosemary Roasted Pumpkin Seeds. The rosemary and oregano give an herby highlight to the roasted and salted pumpkin seeds that is just delicious and the red cayenne pepper adds a kick. Last year for Christmas I made these almonds for gifts and they were a big hit. You can really use whatever nuts or seeds you have on hand. The pumpkin seeds are a favorite around here, and I appreciate that they are full of nutrition as they are an excellent source of zinc and magnesium (among other things).

These are a great finger food-for parties, for watching movies, or just for a snack on the go. And I appreciate how fast and easy they are to make.

One quick note. As many of you will remember from my post about soaking nuts, there are enzyme inhibitors in nuts and seeds that are very irritating to our digestive system. Soaking and dehydrating (or sprouting) nuts and seeds removes the enzyme inhibitor without actually removing the beneficial enzymes from the seeds. So it’s the best option. However, roasting nuts and seeds does remove the enzyme inhibitor as well, so this will still be a much better choice then raw nuts (unfortunately, you do lose most of the enzymes). All to say, you don’t have to soak and dehydrate your nuts before using them in this recipe.

Rosemary Roasted Pumpkin Seeds

Rosemary lovers can up the rosemary amount to two tablespoons, if desired. You can easily play around with the herbs you use, by the way. I have also used all dried herbs (I think I substituted the rosemary with 1 teaspoon basil) with good results.


    2 cups of pumpkin seeds (or nut/seed of choice)
    2 tablespoons olive oil
    1 teaspoon dried oregano
    1 tablespoon fresh rosemary, finely minced
    1 teaspoon sea salt
    1/4 teaspoon ground cayenne pepper
    Plenty of freshly ground pepper

1-Preheat oven to 375 degrees

2-Place all of the ingredients on a large sheet pan and gently stir until the seeds have a even coating of oil and herbs

3-Place in oven and roast for about five minutes. Stir, then roast a few more minutes until the seeds are just starting to brown. Remove from the oven and enjoy!

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I love beautiful and simple food that is nourishing to the body and the soul. I wrote Fresh: Nourishing Salads for All Seasons and Ladled: Nourishing Soups for All Seasons as another outlet of sharing this love of mine. I also love sharing practical tips on how to make a real food diet work on a real life budget. Find me online elsewhere by clicking on the icons below!

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