Seeds are completely underrated if you ask me and unless you have a nut allergy there’s a good chance you don’t eat them very often. I’m highlighting seeds today because not only are they MUCH cheaper than nuts but their nutritional profile is fantastic. In just a 1/4 cup of pumpkin seeds you are getting 10g of protein, 2g of fibre and a great dose of iron, magnesium and healthy fats. Similarly, 1/4 cup of sunflower seeds are just as great with 8g of protein, 3g of fibre, and some vitamin B6 along with the minerals in pumpkin seeds.
I will admit that raw seeds can be kind of boring compared to nuts, which is why I decided to dress up these plain old pumpkin and sunflower seeds and give them the attention they deserve. At first glance you would probably think I just added some spices to them and stuck them in the oven to toast up, but look a little closer and you’ll see I used my secret weapon for crispy seeds without adding oil…egg whites! Don’t be alarmed, you won’t be getting any kind of eggy flavour in your seeds, the whites are just there to help bind the spices and produce a crunchy texture. I’ve been using this technique with my roasted nut creations for a while now and it worked just as great when I used it on the seeds.
I always like having nuts and seeds in my bag at all times just in case I get held up somewhere or develop a sudden hunger pang. They are filling, portable and can keep for weeks if you need them to.
Makes 10 – 1/4 cup servings
1 egg white
2 tbsp worcestershire sauce
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp salt
a few dashes of hot sauce (optional)
1 1/2 cups pumpkin seeds, unsalted
1 cup sunflower seeds, unsalted
1. Preheat oven to 350F.
2. In a medium bowl, whisk egg white, worcestershire sauce, garlic powder, onion powder, salt and hot sauce until it begins to foam slightly, approximately 2 minutes.
3. Stir in seeds and mix until fully coated.
4. Spread seeds out on a large parchment-lined baking sheet, flattening with a spoon to ensure a single layer.
5. Bake for 15 minutes, mixing half way through.
6. Remove from oven and let cool one hour before serving.
Now go and show the seeds some love while doing your body (and wallet) some good!