Cancer of the Sigmoid Colon

The sigmoid colon is the terminal section of your large intestines that attaches to the rectum and anus — a sigmoid colectomy is a surgical procedure in which the sigmoid colon is resected. During this procedure, the sigmoid colon is removed and the remaining large intestine is then reattached to the rectum. After the procedure, patients will need to eat certain foods to allow the intestines to heal, as well as to prevent gastrointestinal upset such as diarrhea, constipation and excessive gas.

Patients should follow a low-fiber diet for about six weeks after discharged from the hospital. A low-fiber diet is imperative for post-colectomy patients to decrease the risk of trauma to the intestines and promote healing. After six weeks, slowly introduce fiber back into your diet. Patients can then increase fiber intake by only one serving each day, until they are able to tolerate 20 grams to 35 grams per day, or about five servings. Patients should be sure to drink plenty of water while increasing your fiber. Fiber can be constipating when not complemented with adequate water.

I recently led a follow-up appointment with a patient who was on his third chemotherapy treatment and recovering from a sigmoid colectomy. The patient consistently lost 14 pounds over the last 6 months but gained 10 pounds since his last appointment, which was last month. But, the patient reported that he was slowly gaining his appetite back but could not tolerate smells like he used to. On the SOAP (subjective, objective, assessment, plan) note I developed, I indicated that I educated the patient on the importance of keeping his weight up and maintaining that weight as well. It’s important for patients to maintain their weight after major surgeries like a sigmoid colectomy, in addition to cancer treatment. The stronger the state that the body is in, the more tolerable it will be towards the treatment of cancer. The patient is currently prescribed a vanilla-flavored supplement from the facility and reported that he couldn’t tolerate the taste of it sometimes. So, I educated him on different ways to make his supplement taste better like adding chopped strawberries to his supplement. We talked about what foods he could eat and how we were going to make sure that the patient listens to his body. By listening to his body, I mean if a patient can tolerate a certain food on a Monday- then eat it. But if he can’t tolerate that same food on Tuesday- try something different. The patient reported that he “forces himself to eat”, which is good for patients going through chemotherapy. A number of patients that are going through chemotherapy become easily frustrated. But, RDs are there to remind them that they need to fight through the frustration and aggravation of their senses (taste and smell specifically) changing.

Livestrong

This is an image of a normal colon

This is an image of a normal colon

This is an image before a sigmoid colectomy and highlights the area that will be removed.

This is an image before a sigmoid colectomy and highlights the area that will be removed.

This is an image of how the colon looks after surgery and the shows the section where surgeons re-connected.

This is an image of how the colon looks after surgery and shows the section where surgeons re-connected.

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Eating After a Lap-Band Surgery

In the recent news of New Jersey’s Governor Chris Christie’s efforts to lose weight, it’s important for people everywhere to really understand the extent of a lap-band surgery.  So far the New Jersey native has lost 40 pounds. But, it’s important to keep in mind, after having major surgery like this, that maintaining weight loss will be attributable to adopting a healthy diet and lifestyle. Here are some diet tips to follow after lap-band surgery:

        Eat small portions

o   Limiting portion sizes is essential to patients after having surgery. A lap-band surgery decreases the size of your stomach and could even make it painful to consume large quantities of food. It is recommended that patient also eat slowly and chew their food thoroughly to avoid discomfort.

        Focus on high protein foods

o   Proteins provide a sense of satiety and fullness. But, focusing on soft proteins is important after surgery. Some examples of soft proteins are Greek yogurt, low-sodium soups, or cottage cheese.

        Avoid drinking and eating at the same time

o   Avoiding the consumption of drinking and eating at the same time is one of the most important rules to follow post-surgery. Staying hydrated is very important as well. So patients should stop drinking at least 10 minutes before eating and then avoid drinking at least 45 minutes after finishing a meal. The main concern here is to prevent vomiting from occurring.

        Limit pasta, rice, and bread

o    Since eating fiber is healthy for people without surgery, it is not suggested that it should be avoided completely. Most patients simply do not tolerate pastas and bread products because they absorb fluids and expand. These types of foods can make patients feel uncomfortable and too full.

        Consume soft fruits and vegetables

o   In the first few weeks post-surgery, patients will need to puree fruits and vegetables. Later these patients can introduce whole fruits and vegetables. The skins of fruits and vegetables (like apple skins or cucumber skins).

The main message that people should know is that lap-band surgery is a tool to maintain weight in patients. The surgery is not a quick-fix or a solution. It is only efficient if the patient is aware of what they’re putting in their stomach and how much of it as well.

What to eat after lap-band surgery

lap-band

Chain Restaurants Impact on Kids’ Meals and their Health

Kids Meals Get an “F” in Nutrition at Chain Restaurants

Nearly all of the meal possibilities offered to kids at America’s top chain restaurants are of poor nutritional quality. A report released today found that fried chicken fingers, burgers, French fries, and sugar drinks continue to dominate kids’ meal setting, with 97% of the nearly 3,500 meal possibilities not meeting CSPI‘s nutrition criteria for 4- to 8-year-olds.

And if you don’t believe CSPI, ask the National Restaurant Association (NRA): 91% of kids’ meals at America’s major chains do not even meet the nutritional standards of the industry lobbying group’s Kids LiveWell program.

One out of every three American children is overweight or obese, but it’s as if the chain restaurant industries didn’t get the message. The Institute of Medicine (IOM) released “Accelerating Progress in Obesity Prevention” and addressed these health concerns for further research and studies to use in the fight against childhood obesity.

Two-thirds of adults and almost one-third of children in the United States are overweight or obese, representing young and old, urban and rural, and majority and minority populations. This epidemic of excess weight is associated with major causes of chronic disease, disability, and death. Obesity-related illness is estimated to carry an annual cost of $190.2 billion.

Most chains seem stuck in this time warp, serving the same dated meals based on chicken nuggets, burgers, macaroni and cheese, fries, and soda. I know that they can come up with healthier, cost-effective, nutritionally beneficial meals that are more current than these.

One chain that has gotten the message is Subway. All eight of Subway restaurants’ Fresh Fit for Kids meal combinations met CSPI’s nutrition criteria. Subway is the only restaurant chain that does not offer sugar drinks as an option with its kids’ meals, instead including low-fat milk or bottled water along with apple slices with all of its kid-sized subs.

“Our goal has always been to provide the most nutritious, balanced kids meals in the industry and we are proud to be recognized by CSPI for achieving that goal,” said Lanette Kovachi, corporate dietitian for the Subway brand.

To meet the CSPI’s nutrition criteria, kids’ meals must be at or below 430 calories, no more than 35% of calories from fat, or no more than 10% of calories from saturated plus trans-fat. Meals that meet CSPI’s criteria cannot have more than 35% added sugars by weight or more than 770mg. of sodium. The criteria require meals to make a proactive nutritional impact either by providing at least half a serving of fruit or vegetable, including an item that is 51% or more whole grain, or including specified levels of vitamins or fiber. CSPI’s criteria exclude sugar drinks in favor of water, juice, or low-fat milk. The NRA’s standards are quite similar, though they allow more calories.

Here are some of the least healthy kids’ meals available at chain restaurants:

–        Applebee’s Grilled Cheese on Sourdough with Fries and 2% Chocolate Milk has 1,210 calories with 62g of total fat (46% of kcal), 21g of saturated fat (16%), and 2,340mg. of sodium. That meal has nearly three times as many calories, and three times as much sodium, as CSPI’s criteria for four-to eight-year-olds allow.

–        Chili’s Pepperoni Pizza with Homestyle Fries and Soda has 1,010 calories, 45g of total fat (40% of kcal), 18g of saturated fat (16% of kcal, and about as much saturated fat as an adult should consume in an entire day), and 2,020mg. of sodium.

–        Denny’s Jr. Cheeseburger and French Fries has 980 calories, 55g of total fat (50% of kcal), 20g of saturated fat (18%) and 1,110mg. of sodium. Denny’s does not include beverages with kids’ meals.

–        Ruby Tuesday’s Mac ‘n Cheese, White Cheddar Mashed Potatoes, and Fruit Punch has 860 calories, 46g of total fat (48% of kcal) and 1,730mg. of sodium. Ruby Tuesday’s does not disclose saturated or trans-fat content on its menus or website.

–        Dairy Queen’s Chicken Strips, Kids’ Fries, Sauce, Arctic Rush (a Slushee-type frozen drink) and Dilly Bar has 1,030 calories, 45g of total fat (39% of kcal), 15g of saturated fat (13% of calories), and 1,730mg of sodium.

At 19 chain restaurants reported on, not a single possible combination of the items offered for children met the CSPI’s nutrition standards. Out of these restaurants, 9 (that included McDonald’s Popeye’s, Chipotle, and Hardee’s) not a single kids’ meal met the National Restaurant Association’s Kids LiveWell standards. At Wendy’s, only 5% of 40 possible kids’ meals met the CSPI’s standards. Most of these items were either too high in sodium or saturated fat. At Burger King, just 20% of the 15 possible kids’ meals met CSPI’s criteria.

The last time the CSPI reviewed the nutritional quality of kids’ meals at chain restaurants, in 2008, it is reported that these restaurants have made little progress. In 2008, just 1% of kids’ meals met the CSPI nutrition standards, compared to only 3% in 2012. Only one-third of the chains had at least 1 meal that met the nutritional standards in 2008. This number scaled to 44% in 2012- good, but not great improvement.

While the CSPI report recommends that companies consider several changes, it also encourages the chains to participate in the NRA’s Kids LiveWell program. For these restaurants to do so, they would need to restructure their kids’ meals to meet these standards. The bottom line is that these restaurants should offer more fruits and veggies, and to offer these fresh options as an alternative side to French fries. Whole grains should be offered more, as well as removing soda or other sugar sweetened beverages from the kids’ menus. And just because Subway was the only chain restaurant to meet CSPI’s criteria for all kids’ meals, it should increase the whole grain content of its breads and continue to lower sodium.

The long-term problem I see in this article is that the chain restaurant industry is conditioning children to accept a really narrow range of food options. More chains are adding fruits and veggies at this point, but realistically- a lot more could offer these options. And given the childhood obesity epidemic that America is currently attempting at combating- you would think that more restaurants would want to take action in the health of their future consumers.

CBS News Clip

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subway-kids-meal

This is a standard Subway Kids’ Meal option

Snack Attack of 2013: Trends and Indulgences

Snack Attack of 2013

Snacks have come to occupy a definite place in the American diet that carries close to as much weight as our structured diets. In many instances, “snacks” really should be thought of more as “substitute meals.”

According to research group Global Industry Analysts Inc., world snack food sales will top a third of a trillion dollars by 2015. “The main factors fueling the market are income levels and consumer perceptions and demographics,” reports the group’s analysts. “The market is highly fragmented and intensely competitive, with an abundance of industry players in all categories from small to large.”

Looking at the two sides of the snack coin, health and indulgence, means different ingredient needs are called into play. Cheese, bacon and spice are the thrust for savory snacks on the indulgence side, and chocolate is the perennial force for sweet snacks. Healthy snacks cast a wider ingredient net when it comes to their constituents.

One of the biggest ingredient trends in snacks, and an ingredient that covers both of the bases outlined above, is nuts. When used in moderation as part of a well-balanced diet, this high energy food can supply more than just taste. Nuts contain the essential linoleic and linolenic fatty acids, dietary fiber, phytochemicals, vitamin E, and an excellent source of protein.

Almonds are one of the most popular tree nuts in America and are sold in about 40 different forms. According to the Almond Board of California, the positive perception of almonds continues to grow among consumers, with this nut outperforming all other nuts by receiving high marks for attributes such as “healthiest,” “crunch appeal” and taste. The board also noted that with all of the dietary research that has been done to date and the promotion of the health benefits of almonds, the general perception of consumers and health professionals now is a very positive one.

“We’ve seen good demand domestically for almonds in snack bars, fiber bars as well as mixed nuts and granola mixes,” says Lori Coburn, director of Hughson Nut Inc., Hughson, Calif. “A specialty ingredient recently developed and generating increasing interest from the food industry is almond bran. Almond bran is 100% almond skin, and so is gluten-free. Because many healthful benefits of almonds are in substances found in the outer skin, almond bran was created to provide a product with these healthful benefits, and without the calories of fat.”

Salt of the Earth

Although the need for lowered sodium in the diets of healthy people is controversial, consumer demand, continued pressure from the self-appointed watchdogs and increased market pressure continue to keep sodium reduction pressure on the food industry. According to the International Food Information Council Foundation’s 2012 Food & Health Survey, 57% of Americans actively compare sodium in foods and choose the item with the lowest amount.

“We have completed some consumer research over a year ago regarding their perceptions of sea salt,” says Jackie Van Norden, product line manager of food processing for Cargill Inc., Minneapolis. “It was noted that 48% of consumers believe sea salt has less sodium than ‘regular’ salt and 53% believe that it has more taste intensity than ‘regular’ salt. We have seen the trend of adding sea salt to confection items for the past several years. This goes beyond dark chocolate and includes milk chocolate, caramel and baked items as well.”

“One of the factors that impacts how quickly salt dissolves or solubilizes is the particle size,” she continues. “Smaller particles have more surface area and more surface area means more points of contact with the tongue and saliva, resulting in a quicker flavor perception. A larger granule of salt may not fully dissolve before being swallowed; salt that is not fully dissolved before swallowing means it is not fully tasted.”

Sodium reduction has historically been challenging to address in processed snack foods—without negatively impacting taste, functionality and cost. “Nu-Tek Salt Advanced Formula Potassium Chloride makes sodium reduction more cost-effective with the consistent results that manufacturers demand and this product allows for a clean label as well. The patented technology significantly minimizes the bitter flavor traditionally associated with potassium chloride, without needing to add flavors or masking agents – and delivers a salt intensity similar to sodium chloride.”

Tasty trends

While ingredients are distinction lines between health and indulgence, technology tends to work on bridging the two. With that in mind, “air-popped” and “baked” are terms that have appeared with increasing regularity.

Popchips Inc., San Francisco, created a line of plain and flavored all-natural crispy chips using potato flakes and potato starch, and without saturated fat. Flavors include Barbeque, Sour Cream and Onion, Sea Salt and Vinegar, Cheddar, Salt and Pepper, Jalapeño and Parmesan Garlic.

Kettle corn is a sweet-and-salty variety of popcorn typically mixed or seasoned with a light-colored refined sugar, salt and oil. With origins dating to 1776, it was traditionally made in cast iron kettles. The cooking process produces a noticeably sweet outer crust on the popcorn, however constant stirring is required otherwise the sugar will burn.

LesserEvil Brand Snack Co. Wilton, Conn., has two different flavors of kettle corn, Classic Kettle and Black & White, made with chocolate. The snacks balance of salty and sweet to solve that snacking urge without going overboard on the calories. The brand recently added Krinkle Sticks, a puffed potato and vegetable product in four flavors, Original Sea Salt, Veggie, White Cheddar and Sour Cream & Onion.

Two even newer LesserEvil products débuted at the 2012 Natural Products Expo East. Chia Crisps and Chia Pop. “The Chia Crisp is made with black beans and is puffed, not fried. The result is a gluten-free, low fat crisp high in fiber as well as protein,” says Charles Coristine, company CEO. Chia Pop is made with organic, all-natural, gluten-free popcorn.

Shearer’s Foods Inc., Brewster, Ohio, is making its Riceworks line of all-natural whole-grain snack crisps from brown and wild rice. The crisps come in flavors of Sweet Chili, Sea Salt, Salsa Fresca, Tangy BBQ and Parmesan and are a good source of fiber at 2g per serving. They are wheat- and gluten-free, contain 12g whole grain per serving, and no trans fats or cholesterol. Sales of the products have expanded outside of the U.S. and into Canada and Great Britain.

Kellogg Co.’s La Jolla, Calif.-based snack unit Kashi Co. continues to expand selections that run the gamut from bars and soft baked cookies to cereals and chips. Both the cookies and pita crisps are made with a blend of seven whole grains, which allows the company to claim that the products are good sources of fiber. The FDA allows a “good source” of fiber claim if the food contains 2.5-4.9g of fiber per serving.

For example, one serving of Oatmeal Raisin Flax cookies or Zesty Salsa Pita Crisps gives consumers 4g or 5g of dietary fiber, respectively. Furthermore, the cookies contain walnuts, whole flaxseeds, and canola oil, as a means to deliver 600mg of ALA, alpha-linolenic acid omega-3 fatty acids. Besides the improved textural attributes that the walnuts and flaxseed bring to the cookies, they also allow Kashi to manufacture a value-added product containing ALA, which has been shown in scientific studies to improve human health.

Going all out to hit each hot snack trend, Big Mouth Snack LLC, Boulder, Colo., created Snackle Mouth granola nut clusters in five flavors. “This healthy snack is not a cereal or granola but can best be described as all-natural “super snack” nut clusters,” says John Maggio, CEO and president. “Salty chocolate is our best-selling flavor. We use larger pieces of Kosher sea salt in the mix to give consumers a zing on their tongue.”

Another popular flavor is bacon maple, which debuted last year. The company uses a combination of brown rice syrup and organic blue agave syrups as binders and in a concerted attempt to not use high-fructose corn syrup, another ingredient that has created more controversy than science-based media reportage.

Snack Attack of 2013

kashi

sherears riceworks

chia-crisp

Southern Grocery Shopping

Southern Grocery Cart

It’s easy to throw healthy eating habits out the window when you’re away from home and your regular routine. Andrea D’Ambrosio, RD talks about ways to create a healthy winter routine while staying on a budget.

Plan ahead and stick to a list
Being prepared before you grab your grocery cart will help you avoid impulse purchases. It also gives you time to look at flyers, find sales and clip coupons. Try taking advantage of no-name products and avoiding shopping while you’re hungry.

Shop in season and avoid being wasteful
Buy in-season foods from local farmer’s markets, which is cheaper, and be resourceful with leftovers, using up excess food before it goes to waste, she says.

Consider vegetarian alternatives
If you study your grocery bill, meat products are often among the most expensive items. Consider planning meals with vegetarian alternatives like lentils, beans and soy. Check out vegetarian websites for heart- and budget-healthy meal ideas, she suggests.

Here are 5 friendly foods and the reasons you should add them to your grocery list:

  1. Fresh, seasonal fruit: A favorite snack to boost energy levels between meals if you feel a little hungry (power of carbs) and allows you to benefit from vitamins, minerals and antioxidants.
  1. Low-fat (1 percent) or non-fat milk: In order to maintain our bone density, we need to consume adequate dairy to receive calcium, phosphorous, magnesium and protein, which are all essential for bone growth and development.
  1. Whole grains: According to the Journal of Nutrition (2011), oats, barley, rice and quinoa all lower risk of chronic diseases such as coronary heart disease, diabetes and cancer, as well contribute to body-weight management and gastrointestinal health. Try buying whole-grain pasta and remember to look for the words “whole grain” on the label.
  1. Almonds: But just a handful a day, and make them unsalted! A portion-controlled (quarter cup) serving of almonds is excellent for lowering cholesterol because of the unsaturated fats, making them a heart-healthy choice. Almonds are high in vitamin E, a powerful antioxidant, and are naturally high in fiber and a good source of protein!
  1. Edamame: Green soybeans, made popular in Japanese cuisine but available in grocery stores, add a nice nutritional punch. These tasty soybeans can be added as a side dish, steamed in the pod or consumed as a snack or appetizer. Nutritionally speaking, they are another heart-healthy source of protein, fiber and vitamins.

http://www.thestar.com/specialsections/snowbirds/article/1301135–fill-your-southern-grocery-cart-with-healthy-foods

http://www.dieteticdirections.com/

groc shopp

Not Your Typical Pumpkin Season

Good for more than just delighting trick-or-treaters, the pumpkin is related to the squash and melon family and packs a nutritional antioxidant punch. The pumpkin is an autumn favorite, but you don’t just have to think about using one for decorating or pie.

What’s in Pumpkin: One cup of cooked, unsalted pumpkin has 49 calories and is a great source of the antioxidant beta-carotene. Pumpkin seeds have protein, healthy fats, minerals and a small amount of omega-3 fats.

Choosing: Pumpkins intended for carving don’t always taste as good as sugar (also called baking or pie) pumpkins. Choose pumpkins that are firm, smooth and brightly colored and, when possible, with the stem still attached.

Storing: Pumpkin “pulp” can be frozen or canned. You can store whole pumpkins in a cool, dry place for up to three months. Once sliced, keep the pieces in the refrigerator, wrapped in plastic for five to seven days. Place cooked pumpkin in an airtight container in the refrigerator for a week or in the freezer for three to six months.

Using Pumpkin this Season: Besides the iconic pumpkin pie, try your hand at pumpkin muffins, pumpkin rolls or maybe even pumpkin soup. You cook pumpkin like you would any other winter squash — peel it, slice it and remove the seeds. Then roast, boil or steam the pieces until tender. You can dice the cooked flesh into bite-sized pieces or puree them in a food processor.

You can also use the seeds. They’re easy to roast and are nutritious and flavorful.

So many ways to utilize seeds after carving pumpkins this season!

Health benefits of Pumpkin

  • It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dietitians in cholesterol controlling and weight reduction programs.
  • Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
  • With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
  • It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
  • Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.
  • The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
  • It is also rich source of minerals like copper, calcium, potassium and phosphorus.
  • Pumpkin seeds indeed are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins. For instance, 100 g of pumpkin seeds provide 559 calories, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc., but no cholesterol. Further, the seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain.

    Pumpkin rolls are delicious year round

Key Health Benefits of Pumpkin Seeds

  1. Promotes Prostate Health

For you men over 50 helping carve pumpkins this Halloween, be sure to save those seeds.  Pumpkin seeds help promote a healthy prostate and minimize the issues such as urination problems due to an enlarged prostate.  Prostate problems are most common in men over fifty.

  1. Better Bones

Although it is the season for scary ghosts and skeletons, I’m not talking about a great looking skeleton with good bones hanging on your door for the “trick or treaters”.  I’m talking about your bones.  Pumpkin seeds are high in zinc and are a great natural resource for this much needed nutrition.  Low levels of zinc are one of the links to osteoporosis.

  1. Arthritis Relief

In a recent study pumpkin seeds showed the same anti-inflammatory benefits as the non-steroid drug indomethacin.  The good news on these results is that the pumpkin seeds did not have the same negative effect of damaged fats (lipid peroxides) in the lining of joints like the anti-inflammatory drug.  Okay, so this study was conducted on animals, but the healing benefits of pumpkin seeds for arthritis relief is a potential benefit to humans.

  1. Lower Cholesterol

Another known benefit of pumpkin seeds is their ability to help lower LDL “bad” cholesterol.  That is because the seeds have phytosterols, a compound that not only helps lower cholesterol but helps protect against certain cancers.  In addition to pumpkin seeds, many other nuts and seeds have the phytosterol compound including pistachios, sunflower seeds, sesame seeds, English walnuts and Brazil nuts.

Making Pumpkin Seeds

Although you can buy pumpkin seeds already dried and seasoned, baking your own seeds is a less expensive and much more fun.

  • Scoop out the seed from inside the pumpkin
  • Using a paper towel, lightly pat the seeds and remove any pulp
  • Spread seeds evenly on a paper bag and dry them overnight
  • Preheat the oven to 160 – 170 degrees F
  • Place them in a single layer on a cookie sheet
  • Bake for 15 to 20 minutes

You can add seasoning like garlic powder, onion powder or salt and pepper for extra flavor.

By baking at a low temperature, you are more likely to preserve the essential oils and get all the health benefits of your pumpkin seeds.  You can add your seeds to your favorite salads, sprinkle in your soup or chili, add to your sautéed veggies or just eat them as is.

Pumpkin can be used for breakfast too!