Tag Archive for: snack

Roasted Pumpkin Seeds

When you’re carving pumpkins, don’t throw away the seeds! Pumpkin seeds are nutritious and so tasty. They are a great source of potassium, magnesium, and calcium and high in antioxidants and omega-3s. Roasted pumpkin seeds are a great snack and they are super easy and fast to make. You can sprinkle them on your soup for some crunch or toss them in your salad.

The great thing about pumpkin seeds is they can be sweet or savory! My favorite way is to use cajun seasoning or with paprika, cumin, and garlic powder. Nutritional yeast is also a great option for a cheesy flavor.  To make it sweet, just add sugar and cinnamon.

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Roasted Pumpkin Seeds



1 cup of Pumpkin Seeds

2 teaspoons of Olive Oil




Garlic Powder



  1.  Put all the seeds in a bowl of water. Clean off all the pulp and remove the seeds from the water. Let dry on paper towels for at least an hour or two. You want to make sure that the pumpkins seeds are as dry as possible so they will crisp up in the oven.
  2. Set oven to 350 degrees. Once the pumpkin seeds are dry, place them on a baking tray. Make sure they are spread out and are not crowded in the tray.
  3. Dizzle 2 tsp of olive oil. Add salt and spices of choice. Depending on the size of your pumpkin, you will get a different yield of seeds. Add more oil and seasoning if needed. You want to make sure that there is enough oil to roast the seeds.
  4. Bake for 15- 20 minutes. Shake and turn the baking tray halfway of baking time to make sure that all of the seeds are getting roasted. Roast until pumpkin seeds are golden brown.
  5. If the seeds are soft after resting for a few minutes, put them back into the oven for another five minutes.
  • Prep Time: 60
  • Cook Time: 20

What is Roller Food?

Roller food is the food found rolling round and round in the convenience stores: corn dogs, tornados, taquitos, hot dogs, egg rolls, wrapped breakfast sausages, etc. Roller foods

IMG_57571are frequently right inside the door, on the way to the bathroom, or near soda machines, taking advantage of high foot traffic areas. They’re also strategically placed at eye level for kids and waist high where adults will see the whole array. These snacks may sound appealing and easy, but keep in mind they are low in nutrients and high in sodium, fat, and all the microbes floating around in the air!

Apples, oranges, and bananas have become more common
to find  on the shelves. Most convenience stores also have fresh refrigerated sandwiches, cheeses, sliced fruits, hummus, and salads. If you interested in something off the shelves consider a granola bar, like a Kind bar, or a nut based trail mix. Dry-roasted almonds are a great source of fiber and healthy fats. Try Kashi crisps or a
bag of popcorn instead of potato chips, or buy dark chocolate or pretzel M&Ms for a sweet fix.

Next time you’re in a convenience store, roll on past the “roller foods” and find a refrigerated case with different options. Or hit the shelves to find foods with lower fat, lower sodium, and more fiber! -HM

Snacking on Chickpeas/Garbanzo Beans

Chickpeas have been traced back over 7500 years in the Middle East. Chickpeas, garbanzo beans, and Egyptian peas are all the same thing. Hummus is the Arabic word for chickpea. Chickpeas are definitely a healthy snack or food item to include in your diet. A half-cup of roasted, unsalted chickpeas contains 134 calories, 22 grams of carbohydrates, and 7 grams of protein, 6 grams of fiber, and if no oil is used just 2.2 grams of fat (half of which are heart healthy unsaturated fats!).


Ways to eat roasted chickpeas:

-Seasoned for snacking on

-As salad croutons

-In trail mix

-Crush and use as a breading


Here’s the recipe that made my list of new foods to try:


Toasty, Roasted Chickpeas, Cajun-Style

1 T olive oil

1 T grated Parmesan cheese

¼ t sweet paprikachickpea

¼ t regular paprika

⅛ t cumin

⅛ t garlic powder

1 pinch onion powder

1 T lime juice

Ground black pepper to taste

1- 15oz can chickpeas, rinsed and drained


Preheat oven to 425°F. In a medium sized bowl, mix together all ingredients except the chickpeas, making a paste-like mixture. If the paste is too thick, add some extra olive oil. Add chickpeas to the bowl and toss to coat. Spread the chickpeas into a single layer on a lined baking sheet and cook for 20 minutes, then mix them around of the baking sheet. Cook another 10-15 minutes, checking every 5 minutes so they don’t burn. Remove from oven when golden brown, let cool, and store leftovers.
Happy snacking! -HM


Recipe and photo from: https://food52.com/recipes/22455-toasty-roasted-chickpeas-cajun-style