Southwest Pepita and Pecan Mix (serves 20)
This is a great appetizer or party food. Most people eat it with baked tostito “scoops” but I also serve it with Melba rounds (the sesame or sea salt flavor) or you can eat it as a salad.
The sweet and smoky aromas of the Southwest will fill your kitchen as you bake this zesty snack. Make it for a movie night at home or pack it into individual snack bags and take it to work. Nutrient-rich pumpkin seeds provide fiber, protein, minerals, and omega-3 fatty acids.
Prep time: 5 minutes
Cook time: 20 minutes
1 tablespoon chili powder
2 teaspoons salt
2 teaspoons ground cumin
1/8 teaspoon cayenne pepper
1 large egg white
2 cups shelled, unsalted raw pumpkin seeds
1 and 1/2 cups pecan halves
1 cup shelled, unsalted sunflower seeds
Position rack in center of oven and heat to 375°F. Lightly coat a baking sheet with cooking spray or vegetable oil. Combine chili powder, salt, cumin, and cayenne in a mixing bowl.
Whisk egg white in a large mixing bowl until foamy, about 15 seconds. Add pumpkin seeds, pecans, and sunflower seeds; mix with a slotted spoon to combine. Sprinkle one-third of the spice mixture over seed mixture and toss to combine and coat evenly. Repeat with remaining spice mixture.
Spread seed mixture on the baking sheet in a single layer. Bake for 10 minutes, break up into clumps, turn pan, and continue baking until seed mixture is crisp and browned, about 10 minutes more.
Remove from oven and cool. Break up into pieces with your fingers and serve. This snack mix can be stored in an airtight container for up to 2 weeks at room temperature or 1 month in the freezer. Heat in a 375°F oven for 5 minutes to re-crisp, if necessary.
Per (1/4-cup) serving:
16 g fat (2 g sat)
5 g carbohydrate
6 g protein
2 g fiber
240 mg sodium
Cool down on a warm evening with a tasty cantaloupe dessert. A good source of antioxidants, fiber, and minerals, this juicy and refreshing cantaloupe treat makes a healthy, satisfying warm-weather dessert.