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So your pumpkin carving skills leave a little to be desired. (Is that a witch or a Smurf?) But even if your finished jack-o'-lantern looks a bit, um, jacked, there’s buried treasure hidden inside. Pumpkin seeds (or pepitas if you’re fancy) are a tasty, crunchy and nutritious snack that are surprisingly easy to make at home. A 1 cup serving of pumpkin seeds includes about 150 calories, 5 mg protein and 20 mg calcium, plus about 10 mg iron and 90 mg magnesium. Ready to cook those pumpkin seeds? Here’s how.

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Sofia Kraushaar

1. Preheat the Oven to 350°F

This temperature setting will depend on your oven. Make sure to keep a careful eye on your snack, because every oven is different and seeds can go from toasty to blackened in a blink of an eye.

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Sofia Kraushaar

2. Remove the Stringy Pumpkin Pulp

The best way to do this is by scraping the inside of the pumpkin with a metal spoon, which you probably already know if you’re a pumpkin carving veteran. Once the pulp has separated from the interior walls of the squash, plop it in a bowl and proceed to the next step.

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Sofia Kraushaar

3. Clean the Pumpkin Seeds

Transfer the seeds and pulp into a strainer and rinse in cold water to clean off the slippery stuff. Remove the seeds from the strainer and soak them in a bowl of cold water. Strain again and pat with a paper towel to dry.

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Sofia Kraushaar

4. Season the Seeds

Spread the seeds out in a single layer on a baking sheet lined with parchment. Drizzle olive oil on top of the seeds and toss until they’re well-coated. Then sprinkle a generous amount of kosher salt over the seeds, or try a spice blend, like basil, oregano, garlic powder, salt and Parmesan (yum). Give the seeds another stir before spreading them in a single layer again.

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Sofia Kraushaar

5. Pop the Pumpkin Seeds in the Oven for 10 Minutes

You’ll know they’re done when the turn a light golden-brown color. Don’t forget to check them frequently, or they could burn. Remove the seeds from the oven and get ready to graze—just be sure to let them cool down before you dig in.

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