Roasted Pumpkin Seed Snack Mix

Roasted Pumpkin Seed Snack Mix in a bowl

Makes: 8 Servings

A quick and tasty snack mix that can be tossed together and enjoyed instantly while you are on the go, no cooking required.

Ingredients

2 cups crispy rice or wheat cereal squares
1/2 cup roasted whole pumpkin seeds
1/3 cup slivered almonds
1/2 cup dried cranberries
1/2 cup raisins

Directions

Wash hands with soap and water.
Mix all ingredients together and serve.

Source:

Regional Mental Health Center Cookbook
Regional Mental Health Center

Nutrition Information

Serving Size: approx. 1/2 cup, 1/8 of recipe

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Nutrients	Amount
Total Calories	137
Total Fat	5 g
Saturated Fat	1 g
Cholesterol	0 mg
Sodium	78 mg
Carbohydrates	24 g
Dietary Fiber	2 g
Total Sugars	15 g
Added Sugars included	6 g
Protein	3 g
Vitamin D	0 mcg
Calcium	48 mg
Iron	3 mg
Potassium	149 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients	Amount
Total Calories	137
Total Fat	5 g
Saturated Fat	1 g
Monounsaturated Fat	2 g
Polyunsaturated Fat	1 g
Linoleic Acid	1 g
α-Linolenic Acid	0.0 g
Omega 3 - EPA	0 g
Omega 3 - DHA	0 g
Cholesterol	0 mg
Carbohydrates	24 g
Dietary Fiber	2 g
Total Sugars	15 g
Added Sugars included	6 g
Protein	3 g
Minerals
Calcium	48 mg
Potassium	149 mg
Sodium	78 mg
Copper	0 mg
Iron	3 mg
Magnesium	37 mg
Phosphorus	79 mg
Selenium	1 mg
Zinc	1 mg
Vitamins
Vitamin A	0 mcg
Vitamin B6	0.1 mg
Vitamin B12	0.1 mcg
Vitamin C	2 mg
Vitamin D	0 mcg
Vitamin E	2 mg
Vitamin K	1 mcg
Folate	21 mcg
Thiamin	0.1 mg
Riboflavin	0.1 mg
Niacin	1 mg
Choline	7 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

	Fruit	1/4 cups
	Protein Foods	1/2 ounces