Pumpkin seeds contain vitamins A, B1, B2, B6, C, D, E, and K, and are a great source of essential minerals like magnesium, zinc, calcium, and iron. Pumpkin seeds are high in plant-based protein - just one ounce contains seven grams. Impressively, they also offer a healthy dose of unsaturated fats, as well as omega-3 and omega-6 fatty acids.

Enjoy this festive recipe, perfect for spicing up your pumpkin seeds. The other ingredients are great for you, too. Cumin contains high amounts of iron, ginger has been used for centuries to support digestive health, cayenne pepper contains a host of vitamins, minerals and phyto-nutrients (along with a health-benefiting alkaloid called capsaicin) and cinnamon has a long history of use in Ayurvedic medicine.

Sweet and Spicy Pumpkin Seeds

I N G R E D I E N T S

1 cup pumpkin seeds

5 Tbsp sugar

¼ tsp coarse salt

¼ tsp cumin

¼ tsp ground cinnamon

¼  tsp ground ginger

1 pinch cayenne pepper, or to taste

1½ Tbsp oil, such as coconut or avocado oil

D I R E C T I O N S

In a medium bowl, combine 3 tablespoons sugar, along with the salt, cumin, cinnamon, ginger, and cayenne.

Heat oil in a large nonstick skillet over high heat. Add pumpkin seeds and 2 tablespoons sugar. Cook until sugar melts and the pumpkin seeds begin to caramelize, about 45 to 60 seconds.

Transfer to bowl with spices and stir well to coat. Let cool.

These may be stored in an airtight container for up to 1 week.