A Delicious Healthy (nut-free) Snack

We all know nut allergies and classrooms are not a great mix… But sometimes you just want the crunch and protein that nuts offer for snack time. A delicious and nutritious alternative to nuts?

Pepitas!

Pepitas is a fancy name for a type of pumpkin seed that grows shell free, which means it’s much easier and quicker to eat during your busy day! As an added bonus, they are a nutritional powerhouse. In fact 1 ounce, which is about a ¼ cup, contains:

Fiber: 1.7 grams

Carbs: 5 grams

Protein: 7 grams

Fat: 13 grams (6 of which are omega-6s)

Vitamin K: 18% of the RDI

Phosphorus: 33% of the RDI

Manganese: 42% of the RDI

Magnesium: 37% of the RDI

Iron: 23% of the RDI

Zinc: 14% of the RDI

Copper: 19% of the RDI

Look at that mineral content!

In addition they have anti-cancer properties, benefit heart and bladder health, help manage blood sugar levels and can help you sleep. They’re also important for male health. Research has shown they can improve prostate health, reduce the symptoms of prostate disease and can improve sperm quality.

Although you can buy them at stores like Trader Joes and Aldi’s, this sweet and spicy pepita (raw shelled pumpkin seeds) recipe is our current favorite. It’s super quick to put together and you can add/subtract spices according to what you like and have in the pantry. You can always omit the sugar if you’re into a more savory flavor.

We hope you enjoy it!