Of which 2.5 g sugars and 1.9 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Plant omega-3 (walnuts) · Vitamin E (almond) · Magnesium (almond)
Allergens tree nuts
Nut and seed mix
The emergency snack that fits in any pocket or desk drawer.
Ingredients
- 10 almonds (12 g)
- 4 walnut halves (16 g / ½ oz)
- 1 tbsp pumpkin seeds (10 g)
- 1 tsp chia seeds (5 g)
Method
- Combine the almonds, walnuts, pumpkin seeds and chia in a small bowl.
- Mix well with your hands.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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