Pumpkin seeds, pepitas, pre-pumpkins, whatever you want to call them – they’re good for you and they’re good for your baby. Why? They’re low in carbs, high in healthy fats and essential micronutrients like zinc and magnesium.

Zinc is one of those nutrient you hear about anytime you have a cold but other than that it is usually found hanging out on our nutritional back burners. Zinc, like calcium, is store in our bones. However, unlike calcium only 30% is of zinc is stored in our bones compared to calcium’s 99%. A mother’s body will prioritize the baby and mobilized her own zinc stores to enrich her breastmilk during lactation.

To put it simply: baby will get the zinc she needs but over time mother’s stores will be depleted. A lack of adequate zinc can contribute to weakened immunity and feeling run down and fatigued – things we want to avoid in every day life never mind in the early days of motherhood!

The recommendation is 11mg/day of zinc. Here’s where the pepitas come in – 1oz = 4.4mg of zinc (1oz is about 2 tablespoons, talk about bang for your buck). Making pumpkin seeds one of the best plant based options for dietary zinc, right along side oats which contain 6mg/1 cup. Are you thinking what i’m thinking? Spiced pumpkin seeds sprinkled over a bowl of oats and you’re set for the day!

Here’s a few fun ways to jazz up pumpkin seeds:

Spiced Maple Pumpkin Seeds

1 cup shelled pumpkin seeds

1 tablespoon refined coconut oil, melted

1 tablespoon pure maple syrup

1/4 teaspoon cayenne

1/2 teaspoon kosher salt

Pumpkin Spice Pumpkin Seeds

1 cup shelled pumpkin seeds

1 tablespoon refined coconut oil, melted

2 teaspoons pumpkin spice

1/4 teaspoon kosher salt

Curried Pumpkin Seeds

1 cup shelled pumpkin seeds

1 tablespoon refined coconut oil, melted

1 teaspoon curry powder

1/2 teaspoon garam masala

1/2 teaspoon kosher salt

Preparation

1. Preheat oven to 350˚F. Line a sheet tray with parchment paper.
2. In a medium bowl combine all ingredients until the pumpkin seeds are evenly coated.
3. Spread evenly over the prepared sheet tray, it’s okay if there are some close together, they’ll make delicious clusters!
4. Roast for 22-25 minutes, stirring once half way through, until they are golden brown and crunchy!
5. Cool completely before transferring to an airtight container. Store in a cool dark place for up to 4 weeks.