This yum-o option is loaded with
omega-3 fatty acids, “good fats” that have been shown to improve our
bodies’ sensitivity to insulin, which in turn can make our bodies better
at using stored body fat for energy. Also, the combination of protein
and carbohydrates promote fullness, she says, which means you’ll consume
fewer calories overall.
1 cup pumpkin seeds
1 1/2 teaspoons canola oil
2 tablespoons pure maple syrup
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground allspice
1/2 teaspoon sea salt
1 1/4 cups dried cranberries
1. Preheat the oven to 300 degrees F. Lightly spray a baking sheet with canola oil spray.
2. Toss the pumpkin seeds and canola oil in a small bowl. Spread the
coated seeds evenly on the baking sheet. Roast for 20 minutes, or until
3. Place the pumpkin seeds in a medium bowl and stir in the maple syrup until coated.
4. Combine the cinnamon, nutmeg, allspice, and salt in a small bowl. Add
the spice mixture to the pumpkin seeds. Stir to combine.
5. Return the pumpkin seeds to the baking sheet and roast for 15
minutes, or until dry, stirring occasionally. Turn the pan several times
to ensure even roasting, checking frequently — seeds burn easily. Set
aside until completely cool, about 30 minutes.
6. Combine the seeds and dried cranberries in a large bowl. Store in a tightly sealed container.
Each serving contains:
13 g carbohydrates
7 g fat
4 g protein
123 mg sodium
1 g fiber