Chocolate Pumpkin Seed Energy Bites (Low FODMAP, GF, Vegan)

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A SIBO-Friendly Snack or Treat

A nutrient-dense snack or treat, these energy bites are a super simple answer to your sugar cravings! The taste resembles a chocolate chip cookie, but the preparation is way less work. Packed with magnesium & zinc, but free from grains, these are a SIBO-friendly snack that can be enjoyed by those who have successfully reintroduced chocolate into their diet.

Nutrients in Pumpkin Seeds

Pumpkin seeds are an excellent source of manganese, phosphorous, copper, magnesium, and zinc. Those last two- magnesium and zinc- are common nutrient deficiencies experienced by individuals living in the US.

Magnesium

Magnesium plays an important role in the formation of bones and teeth, the action of nerves, the utilization of glucose (sugar), and in synthesizing fats and proteins. It plays a role in over 300 different enzyme systems! That’s a lot!

Many Americans do not consume enough magnesium. Especially those who consume a standard american diet (SAD) without adequate whole grains. Additionally, for individuals following grain-free diets such as paleo or SCD who do not eat many leafy green vegetables, it can be difficult to obtain adequate magnesium. To make matters worse, many individuals who follow these diets have digestive disorders. Individuals with digestive disorders are more likely to experience malabsorption which is a risk factor for magnesium deficiency.

The good news is that just 1/4 cup of pumpkin seeds supplies nearly 50% of the recommended dietary allowance (RDA) for magnesium! The RDA represents the average level of adequate intake needed for most healthy individuals.

Zinc

You may have heard of people taking zinc supplements when they are sick. Well next time, just pop in some pumpkin seeds since they are a rich source of zinc! 1/4 cup of pumpkin seeds supplies about 20% of the RDA for zinc. The reason zinc is believed to help with illness is that it is supportive for the immune system.

Zinc is also a nutrient that I think about in individuals experiencing infertility, especially males. This is because it is important for reducing oxidative stress, in the synthesis of testosterone, and in the process of sperm maturation.

Other conditions in which zinc deficiency could be playing an important role include mood issues, acne, foot fungus, facial rashes, and canker sores.

So go ahead, enjoy some Pumpkin Seed Energy Bites to get your magnesium and zinc!

Chocolate Pumpkin Seed Energy Bites (Low FODMAP, GF, Vegan)

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Prep time

5 mins

Total time

5 mins

gluten-free, grain-free, dairy-free, soy-free, no refined sugars, low FODMAP

Author: Riley Wimminger

Recipe type: Dessert, Snack

Serves: 3 servings (apx 3 balls/serving)

Ingredients

¼ cup raw unsalted pumpkin seeds
¼ cup chocolate chips (such as Enjoy Life brand)
¼ cup raw walnut halves
2 tablespoons shelled hemp hearts/seeds
2 tablespoons unsalted, unsweetened peanut butter
1 tablespoon ground flax seed meal
2 teaspoons clover honey or pure maple syrup
½ teaspoon pure vanilla extract

Instructions

In a food processor, combine all ingredients. Pulse a few times until seeds are chopped up.
Roll into 1-1.5 inch balls (makes approximately 9 balls). Store in an airtight container in the refrigerator for up to one week.

Notes

For those following the SIBO specific diet who do not tolerate chocolate, you can omit chocolate chips and replace with anything of your choosing. However, I find that many people DO tolerate chocolate, especially when in the small amount used in this recipe.

Nutrition Information

Serving size: ⅓ of recipe Calories: 306kCal Fat: 23g Saturated fat: 5g Unsaturated fat: 18g Trans fat: 0g Carbohydrates: 20g Sugar: 13g Sodium: 7mg Fiber: 5g Protein: 9g Cholesterol: 0mg