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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthSkin changes
Look beyond one ingredient
Hydration, overall nutrition and health context matter more than crediting a single food or supplement.
Track: skin changes + routine
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 32-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
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
In a medium bowl
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.
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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.
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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.
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Once cool
Once cool, stir in the chia seeds and portion into servings.
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The nutrition underneath
Why this bowl holds together
Store the completely cooled mix in…
Store the completely cooled mix in an airtight glass jar at room temperature for up to two weeks.
Be sure to use pepitas (green
Be sure to use pepitas (green, hulled pumpkin seeds) rather than whole white pumpkin seeds, as they roast more evenly and provide a better texture.
If you want to switch things…
If you want to switch things up, this mix is also incredible sprinkled over a leafy green salad or stirred into roasted vegetables for extra crunch.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.