365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Sweet Hot Pumpkin Seeds with Autumn Spices

Wednesday, October 23, 2013

[Healthy_Recipes_For_Diabetic_Friends] Sweet Hot Pumpkin Seeds with Autumn Spices - 6g Carbs, 1g Fiber

Sweet Hot Pumpkin Seeds with Autumn Spices - 6g Carbs, 1g Fiber

From: AICR - American Institute for Cancer Research

Perfect Pumpkin Seeds
After the pumpkin is carved, seeds can be seasoned and toasted to make a delicious, crunchy snack. Pumpkin seeds are an excellent source of magnesium and also supply some protein and fiber. They're also among the nuts and seeds highest in phytosterols, natural plant compounds that may help lower blood cholesterol levels. This recipe relies on autumn staples like ginger, cinnamon and chili powder for a deliciously sweet and spicy combination.

Canola oil spray
1 cup pumpkin seeds (scooped whole from the pumpkin then washed and dried and pre-toasted for 30 minutes in a 300-degree oven; or hulled, prepackaged from the grocery store)
4 tsp walnut oil (olive oil may be substituted)
1 tsp ground ginger
Pinch cloves
1/2 tsp cinnamon
1/2 tsp chili powder or paprika (optional)
1 Tbsp PLUS tsp dark brown sugar
Dash salt
2 tsp water

Preheat oven to 375 degrees.

Lightly coat baking sheet with canola oil spray. Either pre-toast whole seeds from pumpkin (as noted above), or spread hulled seeds on pan in one layer and toast in oven for 10 minutes.

Meanwhile, in small skillet, whisk together oil, spices, sugar, salt and water. Simmer on low heat, stirring occasionally, until seeds finish toasting.

Remove seeds from oven and stir into spice mixture, coating evenly, and cook on stove for another 5 minutes. Return seeds to baking sheet, patting into one layer. Bake about 10 minutes, until crisp.

Remove from oven, let cool and gently loosen from baking sheet with tip of metal spatula. Store in a tightly covered container.

Servings: 8
Serving Size: 2 tablespoons
Nutrition per Serving: 180 Calories, 14g Total Fat, 2.5g Saturated Fat, 9g Protein, 6g Carbs, 1g Dietary Fiber, 160mg Sodium

Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 22 g
Nutrition per Serving: 109 Calories, 79 Calories from Fat, 8.7g Total Fat, 1.5g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 25mg Sodium, 5.1g Total Carbs, 0.9g Dietary Fiber, 1.7g Sugars, 4.6g Protein
Vitamin A 2% - Vitamin C 1% - Calcium 1% - Iron 15%
Nutrition Grade: B-

Good points:
    No cholesterol
    Low in sodium
    High in iron
    High in manganese
    Very high in magnesium
    High in phosphorus