Caramelized pumpkin seeds

A source of magnesium and zinc, pumpkin seeds support heart health and the immune system. Caramelization with allulose adds sweetness and a crunchy texture, making the snack tasty and healthy.

Ingredients

Servings:

	Ingredient	Qty, g
	Pumpkin seeds
	Allulose
	Water
	Cooking salt
	Black pepper

	Product release:	181
	Maintain proportions	Restore to default

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Cooking time, minutes

10 - 20
	Heat on the stove	5
	Mix	5
		10

Macronutrients in 100 g

Proteins	10.5
Digestible proteins	6.3
Fats	27
Net carbohydrates	2.3
Calories	247 kcal
Indexes
Glycemic index	5.8
Glycemic load	0.6
Insulin index, II	6.1
Disease inflammatory index, DII	-0.22
Antioxidant, ORAC	4 147

Calories per dayGenderGrowth

Weight loss	Detention	Set
25%	18%	15%
972	1350	1620

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount carbohydrates Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B1	1314112581
E	8881711
B5	8871441
B2	7861431
B4 (Choline)	6881432
B8 (Inositol)	5551031

Minerals

Nutrient	% of RDA
Manganese	10813812416610850
Phosphorus	9797971366834
Magnesium	78102912515441
Copper	424238872513
Zinc	3954398699
Iron	2310718124
Chlorine	14141417144
Potassium	13171520119
Fibers	10151315?9
Sodium	1010101994

Lipids

Nutrient	% of RDA
Linoleic acid (Omega-6)	628781150?175
Oleic acid (Omega-9)	22282640?31

Amino acids

Nutrient	% of RDA
Tryptophan	1131591593976416
Serin	33332255?11
Methionine	324242883221
Valin	31434391?14
Lysine	27373778199
Phenylalanine	182525533211
Threonine	11151531??

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Notes

Allowed on diets
Keto
Paleo
Mediterranean

Kitchen: Other

Difficulty: simple

870

Servings: 4 (1 serving ≈ 45 gram)

Digestion time: 3 hour

Complete protein: ✔

In a pan, add allulose (50 g) and pour in water (2 tbsp).

As an alternative, you can use erythritol, but in this case, the caramel will be less smooth.

Over medium heat, heat this mixture, stirring gently, until the allulose is completely dissolved and the mixture starts to turn slightly yellow. This usually takes about 4-5 minutes.

As soon as the caramel mixture takes on a golden color, remove the pan from the heat. Quickly add salt (1/4 tsp) and ground pepper (to taste, for example, 1/4 tsp), and mix the ingredients thoroughly.

Add seeds (100 g) to the mixture. Mix them well so that each seed is coated with the caramel mixture.

If desired, you can lightly sprinkle the seeds with a pinch of allulose to create a crispy crust on top.

After that, spread the caramelized seeds on parchment and let them cool until completely hardened.