Pumpkin Spice Powermix Recipe

TIS THE SEASON, Y’ALL. I have to admit -- I am a basic witch and *love* me some pumpkin spice this time of year. That being said, many of the products with pumpkin spice are not so nice... filled with ingredients that leave me feeling less than my best. 

So here’s a snack for you that will nourish your body, your mind, and your holiday spirit!

What’s so nourishing about this mix, you ask?

Sustained Energy: It’s got my three favorite blood-sugar balancing tools: fiber, fat, and protein. These three elements take longer to digest, which means they take longer to hit the bloodstream so they won’t spike your blood sugar levels like some common processed pumpkin spice products will. This sustained fuel will help maintain steady energy levels throughout the day so you can focus better on all of your pumpkin carving and haunted housing.

Anti-Inflammatory: Thank the healthy fats and cinnamon for this one! Omega-3 fatty acids specifically have inflammation lowering properties and can be beneficial to lower risk of disease. Although our bodies can make some fats, we cannot make omega-3 or omega-6 fats, so we need to get them through our food(1).

Nervous System Support: The healthy fats (omega-3 and omega-6) found in these nuts have also been shown to support central nervous system function(1). Omega-3 fats are actually needed for the structure and function of nerve cells and play a role in how well our nerve cells talk to each other (neurotransmitter signaling)(1).

Healthy Skin: This time of year, we’re pulling out all the lotions and creams to combat dry, flaky skin. Well now you can add ‘reach for the nuts & seeds’ to the list! The outer layer of every cell in our body is made up of fats, so ensuring that you’re incorporating fats into your daily routine can help keep your skin happy. Zinc is also at play here - or rather, what can happen if we don’t get enough. Insufficient zinc can lead to some skin-related symptoms as well as slower wound healing(6).

At a Glance

Pumpkin seeds - magnesium, healthy fats, antioxidants, zinc(3)

Walnuts - antioxidants, omega-3 fats, support good gut bacteria(4)

Pecans - fiber, copper, thiamine, zinc, heart-healthy (monounsaturated) fat(2)

Cinnamon - antioxidants, anti-inflammatory, good for blood sugar balance(5)

And now... without further ado… 

Pumpkin Spice Powermix Recipe

Ingredients

1 cup pecans

1 cup pumpkin seeds

2 cups walnuts

1 tbsp cinnamon

1 tbsp pumpkin spice blend

2 egg whites (⅓ cup)

Method

  1. Preheat oven to 225 deg F. Line a baking sheet or two with parchment paper. 

  2. Mix spices and egg whites together in a large bowl until well-blended.

  3. Fold in nuts and seeds.

  4. Pour onto baking sheet. Try not to crowd the baking sheet and use two if you need more space. You want to make sure to be able to spread the mixture out so it can dry properly.

  5. Bake for 60minutes, mixing the batch around every 20minutes.

  6. Remove from oven and let cool. Enjoy!

Not only does this make a great afternoon snack for you, it can also be a cute homemade gift for friends or colleagues, or a nice treat to share at a holiday party. You can also feel free to play with substituting one nut for another - love cashews? Throw ‘em in! As long as you add 4 cups of nuts and seeds, you’re good to play with what that looks like. Same goes for spices - add some cardamom, or turmeric. OR take it a whole different direction and make it savory… taco seasoning anyone?

Be well,

-Nina

References

  1. Essential fatty acids. Linus Pauling Institute. (2021, January 1). Retrieved September 11, 2021, from https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids#food-sources. 

  2. Link, R. (2020, August 11). Are pecans good for you? Healthline. Retrieved October 26, 2021, from https://www.healthline.com/nutrition/are-pecans-good-for-you#nutrition. 

  3. Brown, M. J. (2018, September 24). Top 11 science-based health benefits of Pumpkin Seeds. Healthline. Retrieved October 26, 2021, from https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds#TOC_TITLE_HDR_2. 

  4. McCulloch, M. (2018, July 9). 13 proven health benefits of walnuts. Healthline. Retrieved October 26, 2021, from https://www.healthline.com/nutrition/benefits-of-walnuts#TOC_TITLE_HDR_14. 

  5. Leech, J. (2018, July 5). 10 evidence-based health benefits of cinnamon. Healthline. Retrieved October 26, 2021, from https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon. 

  6. Zinc. Linus Pauling Institute. (2021, January 1). Retrieved October 26, 2021, from https://lpi.oregonstate.edu/mic/minerals/zinc#acquired-deficiency.

RECIPESNina Shamloorecipe, snack, nuts, pumpkin spice, powermix2 Comments