This healthy blend of nuts and seeds is a great way to add nutrients and texture to just about any dish – from yoghurt, porridge, soups, and stews to salad, sandwiches, and pasta.
If stored correctly, it should last for a good few weeks ready to use on anything you want!
By blending the nut and seed mix, you'll make it more easily digestible while increasing the bioavailablity of each ingredient. If you're not sure you'll use it all (i.e. if making it for one person rather than a couple or family), you may want to try halving the amounts in this recipe.
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Is seed mix healthy?
Nuts and seeds are a fantastic way to get an array of minerals, fats, and plant-based protein into your diet. By preparing and storing mixes like this one, you'll have a quick and simple way to add extra nutrients to other meals.
If you enjoy longer-form video content that dives into more detail around specific nutrients on a plant-based diet, I can highly recommend checking out this discussion between Rich Roll and nutritionist Simon Hill (YouTube link).
They cover a tonne of stuff including 'nutrients of focus', which include the likes of calcium, iron, selenium, and zinc – with nuts and seeds cited as great sources of all these minerals.
What you'll need
When making blends like this, you can use virtually any whole nuts or seeds you like. I've gone for:
- Pumpkin seeds
- Sunflower seeds
- Flaxseed (a.k.a. linseed)
- Hemp seeds
- Chia seeds
I'll often tweak the mix depending on what I have at home, with different ingredients resulting in a slightly different final product.
How to make super seed mix
Measure each ingredient into a food processor. If you don't have measuring cups, simply use a tea cup or standard mug (approx. 250 ml, but accuracy isn't too important here).
Blend for 5 seconds at a time until you have a fine crumble, roughly 10-20 seconds total depending on the power. Be careful not to overdo it or allow the mix to become clumpy.
Transfer to an airtight jar or container and store in the fridge. I find that the mix is fine for up to a few weeks, but don't use if you notice a sour smell or bitter taste.
Where to use this mix
This stuff really is versatile and can be included with lots of different meals. Here are a few examples of where I might use it from day to day:
You'll want to store the blended mix in an airtight jar or container as soon as possible after blending and then keep in the fridge for the best results. I find that the mix is perfectly fine for up to a few weeks if stored correctly.
If you notice that the mix has developed a sour smell or bitter taste then it's best to not use it. This can be due to factors such as how it's been stored and the age/condition of the nuts and seeds originally used.
No. Blending is good for making the nutrients more bioavailable, however it also means the nuts and seeds are more susceptible to oxidation. If you're not sure you'll use it all (i.e. if making it for one person rather than a family), try halving the amounts in this recipe.
If you don't have a food processor or want the mix to last for longer, you can simply mix everything together and store in a jar or airtight container. You may want to leave out the walnuts or chop these separately as they're bigger than the other ingredients.
Yes, the nuts and seeds in this recipe are all gluten-free.
Variations and tips for super seed mix
- Ground v whole seeds: The nutrients in the smaller seeds (flax, hemp, chia) will be more bioavailable in ground form, however they may not blend as easily due to their size. If you're not sure your food processor will break them down but you want to get the most out of these, you can use pre-ground versions.
- Ratios: The amounts in this recipe are a rough guideline that you can easily tweak to suit your preferences.
- Other seeds: Feel free to include other ingredients such as cashew nuts or sesame seeds.
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Super Seed Mix
- 1 cup walnut halves
- ½ cup pumpkin seeds
- ½ cup sunflower seeds
- ¼ cup flaxseed (see notes on ground v whole)
- ¼ cup hemp seeds (see notes)
- ¼ cup chia seeds (see notes)
- Measure each ingredient into a food processor. If you don't have measuring cups, simply use a standard drinking mug (approx. 250 ml, but accuracy isn't too important here).
- Blend for 5 seconds at a time until you have a fine crumble, roughly 10-20 seconds total depending on the power. Be careful not to overdo it or allow the mix to become clumpy.
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