Roasted Chipotle Pumpkin Seeds

When it comes to seeds and pits, most of what we find in our produce is inedible and something to cut away and get rid of. Pumpkin seeds, however, are a delicious and very healthy food that should not be discarded. When roasted they have a rich, nutty taste with a crispy texture and can be eaten on their own or thrown into salads or over soups as a crouton alternative. Nutritionally, they have a diverse range of antioxidants as well as high amounts of the minerals manganese, phosphorus, magnesium, copper and zinc. These minerals play important roles in several body functions including keeping bones strong, forming tissues, blood sugar regulation, calcium absorption and hormone production. Zinc is one of the harder nutrients to get in adequate quantities and some of it is concentrated just below the shell so it is ideal to roast the whole seed to ensure getting the maximum amount. This mineral is important for wound healing, keeping the immune system strong and carbohydrate digestion. Deficiencies are linked to issues like male infertility, depression, type 2 diabetes, nausea, poor senses of taste and smell and slowed growth in children.Scooping the seeds out of the pumpkin is a bit easier with a serrated spoon, it helps cut through the membranes attaching them to the flesh on the walls of the pumpkin.Pumpkin seeds, or pepitas, are often sold in stores without the husk. To get the full deal you have to get the full pumpkin. Since Jack-o-lantern season has ended, the primary purpose of these winter squashes has returned to indoor use. Here are some instructions on roasting the pumpkin itself which can then be used in soups, stews, sauces, smoothies or baking.Any spices or flavoured salts can be used and butter, ghee or coconut oil can replace the olive oil for an endless amount of combinations. I like to leave a little of the orange pumpkin bits that cling to the seeds because they enhance the colour and flavour. Plus, I find that not rinsing them saves time and makes the end product more satisfyingly crispy.I didn’t get too many seeds in this batch because I used the ones from a small sugar pumpkin- any kind of pumpkin or other squash has similar seeds that can all be roasted. The ratio of ingredients isn’t important, just a few sprinkles of spices and a drizzle of oil is all that is needed to compliment the seeds. It is best not to use too much salt, more can be added at the end if need be.Watch them closely, since they are so thin it doesn’t take much time for them to go from golden brown to burnt.