Pumpkin Seed and Apricot Snack Bites

Start to Finish: 15 minutes active preparation, plus 30 minutes chilling

Servings: 12 bites (serving size is 2 bites)

These snack bites combine raw pumpkin seeds and dried apricots, both sources of nonheme iron, into a compact, portable snack that requires no baking and comes together in minutes.

Iron-containing snacks are a practical way to support health when blood loss from bleeding episodes depletes iron. Iron levels are just one part of the larger picture, and it’s important to learn how hemophilia symptoms extend beyond bleeding.

Ingredients

• ½ cup raw pumpkin seeds
• 1 cup old-fashioned rolled oats (certified gluten-free, if needed)
• 2 tablespoons raw sunflower seeds
• 1 pinch of fine sea salt
• ½ cup dried apricots, roughly chopped
• 3 tablespoons pure almond butter or sunflower seed butter (unsweetened)
• 2 tablespoons pure honey or pure maple syrup
• ½ teaspoon pure vanilla extract

Instructions

1. Line a small baking sheet or flat plate with parchment paper and place it in the refrigerator to chill while you prepare the mixture.
2. Add the rolled oats and raw pumpkin seeds to a large mixing bowl.
3. Add the raw sunflower seeds and the pinch of fine sea salt to the bowl. Stir the dry ingredients together until evenly combined.
4. Roughly chop the dried apricots on a clean cutting board into small pieces no larger than ¼ inch — smaller pieces distribute more evenly throughout the bites and make them easier to roll. Add the chopped apricots to the bowl.
5. Add the almond butter or sunflower seed butter, pure honey or maple syrup, and pure vanilla extract to the bowl with the dry ingredients.
6. Using a large spoon or rubber spatula, stir and press all of the ingredients together firmly until a cohesive, sticky mixture forms. Work the mixture for 1 to 2 minutes, pressing and folding, until every oat and seed is coated and the mixture holds together when squeezed between your fingers. If the mixture seems too dry, add 1 additional teaspoon of honey or maple syrup at a time until the consistency holds.
7. Remove the chilled parchment-lined sheet from the refrigerator.
8. Using a tablespoon or small cookie scoop, portion the mixture into 12 equal rounds.
9. Dampen your hands lightly with cool water to prevent sticking, then roll each portion between your palms into a smooth, compact ball approximately 1 inch in diameter.
10. Place each finished bite onto the parchment-lined sheet as you go.
11. Once all 12 bites are formed, transfer the sheet to the refrigerator and chill for a minimum of 30 minutes until firm and set.
12. Store in an airtight container in the refrigerator and consume within 5 days.

Nutritional information (per serving): Calories: 190 | Protein: 6 grams | Carbohydrates: 22 grams | Fiber: 3 grams | Fat: 9 grams | Sodium: 40 milligrams

Suitable for: Dairy-free diet, egg-free diet, gluten-free diet (when using certified gluten-free oats), hemophilia-supportive diet, low-sodium diet, vegan diet (if using maple syrup), vegetarian diet

References

1. Iron — National Institutes of Health Office of Dietary Supplements
2. First-Ever Recommendations Call for Routine Iron Screening in People With Bleeding Disorders — National Bleeding Disorders Foundation

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