When you carve up your pumpkin for Halloween don't forget the seeds.  These edible kernels have a sweet, creamy, nutty flavor enjoyed in desserts and snacks.  In Central America hulled and roasted pumpkin seeds are known as pepitas.

Pumpkin seeds, contain an amino acid called tryptophan that may help lower anxiety and help you sleep.  You are probably familiar with tryptophan from the turkey you eat at Thanksgiving which may cause you to be sleepy.

Nature's Sleeping Pill 

Tryptophan is used by the brain to make serotonin, the substance that makes you feel happy and at ease helping you to sleep. In the brain, tryptophan is converted in to serotonin. Serotonin is a beneficial neuro-chemical often labeled as nature's sleeping pill. Tryptophan depletion can cause diminished synthesis of serotonin, which can lead to anxiety, depression and other mood irregularities. Try having a handful before going to bed to help you sleep.  

• Cholesterol  Pumpkin seeds are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid that helps lower bad LDL cholesterol and increase good HDL cholesterol in the blood. Research studies suggest that a diet which is rich in mono-unsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.  
• High in protein     The seeds contain good quality protein. Pumpkin seeds have one of the highest protein contents of any commonly eaten seed or nut, around 9 grams of protein per 28 grams (1 ounce) of seeds.  Just 4 oz of the  seeds provide 30 g or 54% of recommended daily allowance. Vegetarians or vegans looking to increase their healthy protein intake would do well to snack on a handful or two each day.
• Converts to Niacin    The seeds are excellent source of amino acids tryptophan and glutamate. Tryptophan is converted in to serotonin. Besides helping you sleep tryptophan is precursor of B-complex vitamin, niacin.  Niacin helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. In addition, niacin helps reduce LDL-cholesterol levels in the blood. Niacin also helps improve circulation.  
• Stress Reduction from Glutamate      Glutamate is required in the synthesis of  γ-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducianxiety, nervous irritability, and other nervous conditions.  
• Helpful for Weight Loss     Pumpkin seeds are particularly useful for snacking since they have high protein, healthy fats and good fiber. They also have a very low glycemic index. Eating just a small amount of them really fills you up, balances your blood sugar and you're unlikely to put on weight eating pumpkin seeds.  
• High in Magnesium    Pumpkin seeds are very beneficial sources of minerals and are especially high in magnesium. Magnesium is vital for maintaining healthy nerve and muscle function, supporting our immune system, energy metabolism and a wide variety of vital processes within our body. Despite its importance, many people eating a Western diet are lacking in magnesium. Just a quarter of a cup of pumpkin seeds has close to half the recommended daily allowance of magnesium.   
• High in Zinc  
  Zinc is another standout in the minerals contained in this superfood. Zinc is particularly important for men and the high levels found in pumpkin seeds are believed to be one of the reasons it has such a beneficial effect on the prostate gland. 
  Zinc is also involved in maintaining proper glucose levels, preventing infections, wound healing and skin repair and is necessary for a healthy sex drive.

2 cups pumpkin seeds (the             smaller pumpkins have sweeter 

  seeds)

2 tsp extra virgin coconut oil
Celtic Sea Salt to taste

Optional seasonings:

    1 Tb Tamari and 1 tsp Curry powder

    1 Tb Cinnamon and 1 Tb maple syrup

    1 Tb Garlic powder and ½ tsp cayenne

    1 Tb smoked paprika and ½ tsp chili powder

• Remove pulp by rinsing seeds in a strainer.  Dry thoroughly
• Preheat oven to 350 degrees.
• In a large bowl, toss pumpkin seeds with coconut oil and salt. (At this stage also add any additional seasonings to the mix)
• Spread pumpkin seeds evenly onto a baking sheet in one layer.
• Bake for about 20 minutes, until the seeds are crisp, stirring every few minutes.
• Remove from the oven and if desired, re-season to taste.