Recipe: Pan Roasted Seeds

These seeds are simple, delicious and great source of protein, vitamin E, zinc, copper, magnesium and lots of other good stuff. Perfect for having on hand to add to any salad, a stir fry or rice and rice dishes.

Because they’re peanut-free, they also make an excellent snack for school lunches for kids.

Total time: about 12 minutes, half of which is watching them cool off so you can eat them… 🙂

Enjoy! – Tara


  • 1/2 cup hulled pumpkin seeds
  • 1/2 cup hulled sunflower seeds
  • 1 tbsp sesame oil
  • 1/2 tsp chili powder
  • 1/4 tsp salt


  • Put everything in a pan (if you’ve got a cast iron one, all the better – they’re a good source of iron!)
  • Heat gently over low heat, stirring occasionally until the seeds are heated through (about 5 minutes or so)
  • Remove from heat, and leave to sit for another 5 minutes or so (stir a couple of more times if you’re using cast iron)
  • Let cool, and use as needed. I often make a batch and store it in a jar in the cupboard.

Bonus trivia:

Sunflower seeds were one of the first plants ever cultivated in the U.S. They are thought to have originated in Mexico and Peru. (From The World’s Healthiest Foods by George Mateljan.)