Low FODMAP Diet PEPITAS Recipe

YIELD: ABOUT 8 SERVINGS EACH

Pepitas are hulled pumpkin seeds, and they’re an excellent source of protein, so they’re a good choice if
you’re looking for a healthy snack that’s not terribly sweet. Pepitas are especially delicious when they’re
oven-roasted, then treated to a thorough coating in cocoa powder or spices. Look for pepitas at your local
health food store or shop online. (Be sure to watch your serving size, though, since pumpkin seeds do contain
fructans.)

LOW FODMAP OVEN-ROASTED PEPITAS, TWO WAYS Ingredients

COCOA-ROASTED PEPITAS

  • 1 CUP (160 G) RAW PEPITAS
  • 2 TEASPOONS SUGAR
  • 2 TEASPOONS UNSWEETENED COCOA POWDER
  • PINCH OF SALT
  • 1 TABLESPOON (15 ML) WATER
  • ½ TEASPOON PURE VANILLA EXTRACT

SPICE ROASTED PEPITAS

  • 1 CUP (160 G) RAW PEPITAS
  • 1 TABLESPOON (15 G) BROWN SUGAR
  • 1 TEASPOON GROUND CINNAMON
  • ¼ TEASPOON GROUND GINGER
  • ⅛ TEASPOON GROUND NUTMEG
  • PINCH OF GROUND CLOVES
  • PINCH OF SALT
  • 1 TABLESPOON (15 ML) WATER

LOW FODMAP OVEN-ROASTED PEPITAS, TWO WAYS Steps

COCOA-ROASTED PEPITAS

  1. Preheat the oven to 300°F (150°C, or gas mark 2).
  2. Line a large rimmed baking sheet with parchment paper.
  3. Spread the pepitas out on the baking sheet and bake for 30 minutes.
  4. Meanwhile, mix together the sugar, cocoa powder, and salt in a small bowl.
  5. Stir in the water and vanilla.
  6. After removing the pepitas from the oven, drizzle them with the chocolate mixture.
  7. Toss to evenly coat.
  8. Return to the oven for another 10 to 15 minutes until the pepitas are dry and crispy.

SPICE ROASTED PEPITAS

  1. Preheat the oven to 300°F (150°C, or gas mark 2).
  2. Line a large rimmed baking sheet with parchment paper.
  3. Spread the pepitas out on the baking sheet and bake for 30 minutes.
  4. Meanwhile, mix together the brown sugar, cinnamon, ginger, nutmeg, ground cloves, and salt in a small bowl.
  5. Stir in the water.
  6. After removing the pepitas from the oven, drizzle them with the spice mixture.
  7. Toss to evenly coat.
  8. Return to the oven for another 10 to 15 minutes until the pepitas are dry and crispy.

LOW FODMAP OVEN-ROASTED PEPITAS, TWO WAYS Recipe

Prep Time: 15 mins
Cook Time: 30 mins
Yields: 8

LOW FODMAP OVEN-ROASTED PEPITAS, TWO WAYS Ingredients

  • 1). COCOA-ROASTED PEPITAS
  • 1 CUP (160 G) RAW PEPITAS
  • 2 TEASPOONS SUGAR
  • 2 TEASPOONS UNSWEETENED COCOA POWDER
  • PINCH OF SALT
  • 1 TABLESPOON (15 ML) WATER
  • ½ TEASPOON PURE VANILLA EXTRACT
  • 2). SPICE-ROASTED PEPITAS
  • 1 CUP (160 G) RAW PEPITAS
  • 1 TABLESPOON (15 G) BROWN SUGAR
  • 1 TEASPOON GROUND CINNAMON
  • ¼ TEASPOON GROUND GINGER
  • ⅛ TEASPOON GROUND NUTMEG
  • PINCH OF GROUND CLOVES
  • PINCH OF SALT
  • 1 TABLESPOON (15 ML) WATER

LOW FODMAP OVEN-ROASTED PEPITAS, TWO WAYS Method

  1. 1). COCOA-ROASTED PEPITAS
  2. Preheat the oven to 300°F (150°C, or gas mark 2).
  3. Line a large rimmed baking sheet with parchment paper.
  4. Spread the pepitas out on the baking sheet and bake for 30 minutes.
  5. Meanwhile, mix together the sugar, cocoa powder, and salt in a small bowl.
  6. Stir in the water and vanilla.
  7. After removing the pepitas from the oven, drizzle them with the chocolate mixture.
  8. Toss to evenly coat.
  9. Return to the oven for another 10 to 15 minutes until the pepitas are dry and crispy.
  10. 2). SPICE-ROASTED PEPITAS
  11. Preheat the oven to 300°F (150°C, or gas mark 2).
  12. Line a large rimmed baking sheet with parchment paper.
  13. Spread the pepitas out on the baking sheet and bake for 30 minutes.
  14. Meanwhile, mix together the brown sugar, cinnamon, ginger, nutmeg, ground cloves, and salt in a small bowl.
  15. Stir in the water. After removing the pepitas from the oven, drizzle them with the spice mixture.
  16. Toss to evenly coat.
  17. Return to the oven for another 10 to 15 minutes until the pepitas are dry and crispy.

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Pepitas are hulled pumpkin seeds, and they’re an excellent source of protein, so they’re a good choice if you’re looking for a healthy snack that’s not terribly sweet. Pepitas are especially delicious when they’re oven-roasted, then treated to a thorough coating in cocoa powder or spices. Look for pepitas at your local health food store or shop online

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