Weekly Recipe #187: Vanilla Pumpkin Seed Clusters

by Christina Ellis, Dietetic Intern [University of Minnesota Medical Center – Emily Program]

Carving pumpkins with friends and family creates wonderful fall memories. My favorite part about carving pumpkins is pulling out the “guts.” My preferred way to eat these seeds is in bite-size clusters. This recipe offers a unique way to roast pumpkin seeds into sweet clusters anyone can enjoy!

Pumpkin seeds are loaded with wonderful nutrients to support your health! They are a good source of magnesium, zinc, omega-3 fatty acids, and tryptophan. These nutrients support a healthy heart, protect your liver, provide immune support, and improve sleep. These benefits paired with a little honey and vanilla make for a great treat!

Vanilla Pumpkin Seed Clusters

Adapted from Wallflowergirl.co.uk

(Serves about 3)

Ingredients:

• 1 tsp. vanilla extract
• 2 tsp. honey
• 2 tsp. granulated sugar
• 1 tbsp. boiled water
• 1/2 cup pumpkin seeds
• 1/4 cup dried cranberries

Directions:

1. Preheat oven to 300°F.
2. In a bowl combine the honey, sugar, and vanilla. Stir together, creating a thick paste.
3. Slowly add the boiled water to make a syrup-like consistency.
4. Stir in the pumpkin seeds and cranberries until evenly coated.
5. Line a baking sheet with parchment paper or non-stick spray.
6. With your hands, roll mixture into one-inch balls and place on baking sheet.
7. Repeat the process to make approximately 15 total clusters.
8. Bake in a preheated oven at 300°F for 15-20 minutes or until the seeds are light brown.
9. Take out of the oven and let cool for a few minutes. Enjoy!

Nutrition Information:

Per serving: 111 calories, 2 g total fat, 21 g carbohydrate, 14 g sugar, 2 g protein, 2 mg sodium.