Open Arms of Minnesota

Weekly Recipe #187: Vanilla Pumpkin Seed Clusters

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

Photo credit: Wallflowergirl.co.uk

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.

More from Open Arms

Music With Open Arms Concert Event

Music With Open Arms: A Benefit Concert to Nourish Our Neighbors On Saturday, July 12, Matt Gogola will host Music With Open Arms, a benefit concert at The Hook and Ladder Theater, featuring performances by beloved local bands and artists. This powerful evening of

Read More »
Patrick Scully

Patrick Scully Online Performance

Patrick Scully To Perform A Few Tales – Faerie & Otherwise Online For Open Arms Community Please join us virtually for a special evening of storytelling with acclaimed local artist, activist, and provocateur Patrick Scully on Wednesday, June 25, at 6 p.m. 📅 When: June 25, 2025🖥️ Where: Virtual, WATCH

Read More »

LGBTQ+ Resource Fair

Take Pride In Yourself Resource Fair Join Open Arms at Take Pride In Yourself, a free LGBTQ+ Resource Fair happening Wednesday, June 25, from 5:30–8:30 p.m. at the LUSH Lounge and Theater (990 Central Ave NE)! Organized by Neighborhood HealthSource and sponsored by LUSH, this

Read More »

Moveable Feast 2025: The Show Goes On

No matter the challenges, Open Arms stands ready to face the future. Together, we will gather for a special production of Moveable Feast being held on Thursday, May 15 at the historic Hollywood Theater in Northeast Minneapolis. We hope you and your cast of characters will join us in support of our clients!

IN A CHAOTIC WORLD, WE CAN SHOW LOVE IN ACTION!

When life feels overwhelming, there’s one thing we can control: showing care, love, and compassion to one another. This February, Give from the Heart in honor or memory of someone special. Your gift will provide life-saving medically tailored meals and nutrition counseling to someone facing a critical illness. We’ll send a heartfelt card to your honoree or their family, sharing your loving tribute.

Open Arms of Minnesota Earns Accreditation from Food Is Medicine Coalition

Open Arms of Minnesota, the Twin Cities-based non-profit dedicated to providing nourishing, medically tailored meals to individuals with critical illnesses, has earned accreditation from the Food Is Medicine Coalition (FIMC). This recognition places Open Arms among an elite group of organizations nationwide that have demonstrated a high standard of care in delivering medically tailored meals (MTM).

End Of Year Giving Graphic

Your Gift Will Help Us Serve More Clients!

Together we can continue to meet the increased demand for medically tailored meals with your support! We hope you think of us as you consider your year-end giving. Your donation is a gift of care, compassion, and encouragement!