Cacao, Walnut & Pumpkin Seed Energy Crunch
A crunchy, no-bake snack mix packed with omega-3s, healthy fats, and plant-based protein. Toasted pumpkin seeds and walnuts combine with raw cacao nibs for a satisfying afternoon energy boost.
Prep
5 min
Cook
5 min
Total
10 min
Makes
4 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 HealthSteadier 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
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl
Time saver
Store this mix in an airtight glass jar in a cool, dry pantry for up to two weeks, or in the refrigerator to keep the walnuts fresh longer.
Do these three things first
- 1Prep cup walnuts (chopped)
- 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 4 steps complete
Next: Place a dry skillet over medium heat
- 01
Place a dry skillet over medium heat
Place a dry skillet over medium heat. Add the pumpkin seeds and chopped walnuts, stirring frequently for 3 to 5 minutes until they become fragrant and lightly golden.
Look for: they become fragrant and lightly golden
Tap card to mark done - 02
Turn off the heat
Turn off the heat. While the nuts and seeds are still warm, toss them with a generous pinch of sea salt and a dusting of ground cinnamon. Let the mixture cool completely in the pan.
Tap card to mark done - 03
Transfer the toasted nuts and seeds to…
Once fully cooled, transfer the toasted nuts and seeds to a mixing bowl. Stir in the hemp hearts and cacao nibs until evenly distributed.
Look for: evenly distributed
Tap card to mark done - 04
Portion the mix into small airtight containers…
Portion the mix into small airtight containers for an easy grab-and-go snack, or enjoy immediately.
Tap card to mark done
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