One of my favourite snacks is Mrs May's Naturals 'Pumpkin Crunch', which are little cubes of slightly-sweetened roasted pumpkin seeds (pepitas). Given they're from the US (think of the food miles!), quite expensive, and only have a few ingredients (pumpkin seeds (92%), sesame seeds, rice malt, evaporated cane juice, sea salt), I decided to recreate them. I made mine into shards rather than cubes, as it cooks much faster.
Pepitas are such a great addition to a vegan/plant-based diet, as they're a good source of the minerals zinc and iron, and are also an excellent source of magnesium.
Per 25g serve, pepitas contain:
- 1.9mg zinc
- 2.5mg iron
- 135mg magnesium (40% of the RDI for a woman)
- 6g protein
This is such a simple recipe that is surprisingly moreish - I eat it as a snack by itself, but it's also delicious on a smoothie bowl or bowl of banana nice cream.
*If you'd like to make a larger batch, just double the recipe
- 1 cup (160g) pepitas (pumpkin seeds)
- 2 tsp maple syrup
- 1 tbsp white sesame seeds
- optional: a small pinch of salt
- Pre-heat the oven to 120 degrees Celcius (250 degrees Fahrenheit) fan-forced. Line a baking tray with baking paper
- Place the pepitas and sesame seeds in a mixing bowl. Stir to distribute the sesame seeds. Add the maple syrup and salt (if you're using it), then stir until well combined.
- Spread the mixture onto to the baking paper, roughly forming a double layer
- Bake for 20 minutes, then remove from the oven and leave on the bench (or a wire cooling rack, still on the baking paper) to cool. The mixture will still be soft when you take it out of the oven, but it will set hard as it cools.
- Break into large shards and store in an airtight container in the fridge. Enjoy!