Vitamin B roasted pumpkin seeds

In Recipes by Elena Langtry

Ever wondered how to put discarded Halloween pumpkin seeds to good use? This is an easy recipe that offers a deliciously crunchy boost of Vitamin B. 

First, clean the seeds thoroughly by pulling away any fleshy bits and rinse under cold water using a sieve. Then dry them between a clean towel. Next, get your ingredients ready, including Marmite which adds a great depth of flavour to these fibre-packed seeds.

Even if you are not keen on Marmite, these are moreish. Marmite contains vitamin B6, and the pumpkin seeds are a source of zinc, which are both important for the nervous system and supporting mood. I sprinkle the seeds on salads, soups and eat them as a snack. On the rare occasion you have any left, store in an airtight container.

Find this recipe in my book, The Happy Kitchen: Good Mood Food.

If you do try it out I'd love to know what you think, feel free to post your images on Twitter or Instagram and tag me.


-Serves 5-
  • 2 teaspoons Marmite, or a similar product such as Vegemite
  • 1 teaspoon honey or maple syrup (the latter is a bit thinner so easier to mix)
  • 150g pumpkin seeds (increase quantities of other ingredients depending on how many seeds you have)

1. Preheat the oven to 160°C.

2. In a bowl, mix together the Marmite and maple syrup or honey and then stir in the pumpkin seeds, ensuring they get an even coating.

3. Lightly grease a baking tray (or use baking parchment) and spread the pumpkin seed mixture evenly over it.

4. Bake the seeds for 8-10 minutes, stirring them halfway through. Keep a close watch on them, as they burn easily.

5. Remove them from the oven and tip them onto a plate to dry for an hour before breaking them up and storing them in an airtight container. They can still be sticky but that’s the point.


Together, over 5 years, Alice Mackintosh and I developed recipes that put around 150 nutritional studies into practice. They’ve helped me to become more energised, less anxious, clearer thinking, more balanced and a better sleeper. Our conversations and experiments led to our book The Happy Kitchen: Good Mood Food.

In it, I share in detail what I have learnt about eating for happiness. By harnessing the power of food to boost my mood, not just on melancholy days, I have been able to stabilise my feelings. Nutrition has become an important element in my holistic approach to staying well.

“My grace is sufficient for thee; my strength is made perfect in weakness”