Savory Roasted Skin-Glow Seed and Nut Mix
A crunchy, savory blend of walnuts, pepitas, and sunflower seeds roasted to golden perfection. Packed with healthy fats and finished with chia seeds for an ultra-nourishing, blood-sugar-friendly snack.
Prep
5 min
Cook
12 min
Total
32 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthWell-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
12 min
Total
32 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan
Time saver
Store the completely cooled mix in an airtight glass jar at room temperature for up to two weeks.
Do these three things first
- 1Preheat your oven to 325°F and line a baking sheet with parchment paper.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 325°F and line…
- 01
Preheat your oven to 325°F and line…
Preheat your oven to 325°F and line a baking sheet with parchment paper.
Tap card to mark done - 02
Toss the raw pumpkin seeds
In a medium bowl, toss the raw pumpkin seeds, raw walnuts, and raw sunflower seeds with the olive oil, sea salt, and smoked paprika or garlic powder if using.
Tap card to mark done - 03
Spread the coated nuts and seeds evenly…
Spread the coated nuts and seeds evenly across the prepared baking sheet in a single layer to ensure they roast rather than steam.
Tap card to mark done - 04
Roast for 10 to 12 minutes
Roast for 10 to 12 minutes, stirring halfway through, until the walnuts are fragrant and the seeds are slightly golden.
Look for: the walnuts are fragrant and the seeds are slightly golden
Tap card to mark done - 05
Remove from the oven and let the…
Remove from the oven and let the mix cool completely on the baking sheet for about 15 minutes. The nuts will finish crisping up as they cool down.
Allow: 15 minutes
Tap card to mark done - 06
Stir in the chia seeds and portion…
Once cool, stir in the chia seeds and portion into servings.
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