For added crunch and fi bre, consider adding toasted and shelled pumpkin seeds to your Fall salads.

Toasted Pumpkin Seeds with Variations

250 mL fresh pumpkin seeds 1 cup
15 mL Western Family butter, melted 1 tbsp
salt or seasoning salt to taste

Variations:
- Cinnamon Spice Pumpkin Seeds: Sprinkle seeds with 5 mL (1 tsp) cinnamon and 10 mL (2 tsp) white sugar before baking.
- Salt and Vinegar Pumpkin Seeds: Drizzle seeds with 15 mL
(1 tbsp) vinegar and sprinkle with salt before baking.
- Garlic Pumpkin Seeds: Sprinkle seeds with garlic powder to
taste before baking.

Kids can have fun helping to make these by digging out their own pumpkin seeds from a pumpkin.

1. Preheat oven to 325F (160C).

2. Rinse pumpkin seeds and pat dry. Place in a medium size bowl.

3. Drizzle with the butter and salt or seasoning of your choice. Toss gently.

4. Spread seeds on a baking sheet. Bake for 1 hour or until seeds are brown and crisp, turning often.

Makes 1 cup (250 mL) or 4- cup servings

Nutritional analysis per serving:
Calories 100 Protein 3 g Fat 6 g Carbohydrate 9 g Fibre 0.6 g