Mini Fork: Vanilla and Maple Crunchy Pumpkin Seeds

This half term, Mini Fork has been all about savoury foods, like Pesto and Baked Beans, so being halfway through the holiday I think we should add something sweet and munchy to crunch as you watch an afternoon movie, read your favourite book, or picnic with, as you hide in your fortress made of bed sheets.  Vanilla and Maple Crunchy Pumpkin Seeds!

Vanilla pumpkin seeds

Step 1: Tell your parent/adult about what you are making

Pumpkin seeds are a natural whole food and make a wonderful snack.

We often throw them away, but we can save them, dry them, and cook with them.

in Spain, these seeds are called Pepitas.

It’s China that produces more pumpkins and pumpkin seeds than any other country.

Step 2: Tell your parent/adult why you are making it

Pumpkin seeds are full of the mineral zinc.  This helps us to repair and reproduce cells in our body.  This means we can grow properly, our immune system can make us better when we get sick, and our bodies can heal if we get a bump or cut.

Step 3: Get prepared.

Measure and set our your ingredients, the utensils that you will need and wash your hands.

Ingredients – serves 2-3 as a snack

3 tablespoons of maple syrup

1 teaspoon vanilla extract

100g pumpkin seeds

3 level tablespoons dry polenta

Pinch of cinnamon


Preheat your oven to 150 degrees C.

In a mixing bowl, combine all the ingredients and mix well.  You need to make sure that all the seeds are evenly coated.  You can use a spoon or get in there with your hands.

Take a large clean baking sheet or baking tray (line it with baking paper if you want to make cleaning up easier) then spread the pumpkin seeds out as much as possible.  They need to be in a single layer to crisp up individually.

Ask for help to pop the seeds into the oven for 30 minutes.  After this time, take the seeds out and give them a stir about, remember that they will be hot.  Once again, spread them out evenly, then ask your adult to return the seeds to the oven for another 15 minutes, remember they will be pretty hot.

When the cooking time is up, ask your adult to take them out of the oven, you can give them a good stir through and leave them to cool for 15 minutes.

They will be sweet and crispy, and if there are any leftover, you can store them in an air tight container for a week or so.

Tags: , ,

Categories: Dairy Free Family Recipes, Lunchbox Fillers, Mini Fork

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