Pumpkins are a very important part of Halloween  and the fall. If you carve a jack-o-lantern this year, have your child scoop out the pumpkin seeds inside for you to make the Sweet and Spicy Pumpkin Seed Recipe below.
Roasted pumpkin seeds can be a healthy  snack to give the  trick-or-treaters, before they head out in search of candy.  This particular recipe uses egg whites instead of  the usual  butter or oil required in most roasted pumpkin recipes.

You will  need

·1 egg  white
 ·¼ cup white sugar
 ·½ teaspoon fine grained sea salt
 ·1 cup fresh pumpkin seeds (washed and dried)


1. Preheat your oven  to 375°F and line a baking sheet with aluminum foil. 

2. Spray the baking  sheet with non-stick cooking spray (Parchment paper is an alternative).

3. In a medium-sized  bowl, whisk together the egg white, sugar and salt. 

4. Add the pumpkin seeds and toss well. Drain off any excess egg white (using a colander) and place  seeds in a single layer across prepared baking sheet. 

5. Bake for 10-12  minutes or until seeds are golden in colour. 

6. Remove from oven and allow to cool.  Seeds may be kept up  to 3 days in an airtight container.

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