Roasted groundnut, fruit and seed snack mix

Name: Roasted groundnut, fruit and seed snack mix
Prep time: 5 min
Cook time: 8 min
Total time: 13 min
Yield: 6 portions

A dry, portable mix of roasted groundnuts, pumpkin and melon seeds with dried mango. It keeps in a tin for several days and needs no refrigeration.

Prep: 5 min
Cook: 8 min
Total: 13 min
Portions: 6

Easy
Trying to conceive
Preparing for pregnancy
Preparing for fertility treatment
Quick and easy
Store-cupboard
Vegetarian
Vegan
Budget-friendly
Fibre-rich

Make this recipe

Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Swap an ingredient

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Ingredient unavailable: use sesame seeds instead of melon (egusi) seeds
Ingredient unavailable: use fresh chopped fruit instead of dried mango or dried pawpawWith fresh fruit the mix must be eaten the same day.

Ingredients

For 6 portions. Tick items as you go — nothing is changed for anyone else.

150 g raw groundnuts
60 g pumpkin seeds
40 g melon (egusi) seeds
80 g dried mango or dried pawpaw, unsweetened, chopped
salt, a very small pinch, optional

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

Step 1. Dry-roast the groundnuts in a wide pan over medium heat for 5–6 minutes, shaking often, until golden. Tip onto a plate.
Step 2. Roast the pumpkin and melon seeds for 2 minutes only, as they burn quickly.
Step 3. Let everything cool completely — this keeps the mix crisp.
Step 4. Stir in the chopped dried fruit and the pinch of salt if using.
Step 5. Store in a clean, dry, airtight tin and take a small handful as a snack.

Allergens for your selection

Contains: Peanuts

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food safety

Wash fruit, vegetables and leafy greens in clean water before cooking or eating raw.
Cook eggs, chicken, meat and fish thoroughly, and keep raw and cooked foods on separate boards and plates.
Cool leftovers quickly, refrigerate where you have reliable power, and reheat once until piping hot throughout. If refrigeration is unreliable, prepare only what you will eat.
Anyone planning a pregnancy is generally advised to take a daily folic acid supplement before conception — ask your doctor, pharmacist or fertility clinic what is right for you.
Groundnuts and seeds are used in moderate amounts. Leave them out if you, your partner or anyone eating has a nut, peanut or sesame allergy.
Keep the mix completely dry. Discard any nuts or seeds that smell musty, look mouldy or taste bitter, as damp storage can lead to mould growth.

Allergens

Contains: Peanuts

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Supplements and drinks

The Federal Ministry of Health and the World Health Organization advise a daily folic acid supplement (usually 400 micrograms) before conception and through early pregnancy to help prevent neural tube defects. Folate-rich foods such as ugu, soko and beans do not replace the supplement. Buy supplements that carry a valid NAFDAC registration number from a registered pharmacy, and ask your doctor whether you need a higher dose.
Iron and folic acid supplementation is routinely recommended in pregnancy in Nigeria, and anaemia is common. Ask your doctor or antenatal clinic which supplements you need rather than buying combinations yourself, and check that any product is NAFDAC-registered.
There is no known safe level of alcohol in pregnancy, and locally brewed drinks vary widely in strength, so the safest course when trying to conceive is none. Keep caffeine moderate — around 200 mg a day, roughly two mugs of instant coffee. Recipes here contain no alcohol.

Sources

Food-based dietary guidelines for Nigeria — Federal Ministry of Health, Nigeria and FAO, reviewed 4 September 2026
Food safety and applied nutrition — National Agency for Food and Drug Administration and Control (NAFDAC), reviewed 4 September 2026
Five keys to safer food — World Health Organization, reviewed 4 September 2026

Important information

Antega's Trying to Conceive Recipes are for general information and meal inspiration for anyone hoping to conceive, including partners. They are not a personalised diet plan, they are not fertility treatment, and no food or recipe can be said to improve fertility or guarantee conception. They do not replace advice from your doctor, gynaecologist, fertility clinic or a registered dietitian. Speak to a healthcare professional before making significant dietary changes, particularly if you have diabetes, high blood pressure, sickle cell disease, PCOS, food allergies or any other condition.

If you have PCOS, endometriosis, diabetes, high blood pressure, sickle cell disease, a thyroid condition or any other condition, ask your doctor or a registered dietitian how these meal ideas fit your own care plan.