Incorporating new changes into your diet can be easier than you think. If you are anything like me, I immediately correlate losing weight or getting healthy with what I can’t have when the truth of the matter it isn’t always about what you aren’t indulging in. It doesn’t always have to be about eliminating certain foods rather more like adding new foods into your meals to not only boost up it’s nutritional value but all-around goodness to your body. It’s those small changes that mean the world in terms of your health goals. I know, are you shocked that I am talking health here? I will admit that it’s kinda weird for me too because I’m usually posting all-things ooey gooey and delicious. The reality is that I try to eat a very balanced diet (what does that mean anyway??) and if I indulge in my baked goods, I also make sure that I am indulging in the good stuff as well. See? Balanced diet. I didn’t get to where I am today (see that story here) by making major changes–it came gradually and slowly, by adding simple steps and changes into my everyday life.
So what do seeds have anything to do with this?
My purpose in setting up this Guide to Seeds for you is in two-parts: 1). By simply adding them into your diet can be a simple yet effective way to add nutrients and overall good stuff to your body; and 2). Many of you are actually unable to consume nuts (which seem to be in everything vegan these days) so seeds are a great go-to snack. Seeds are packed with vitamins & antioxidants and they are also lifesavers when it comes to egg replacers in vegan baking (flaxseeds and chia). See that post for more info you like. They make for great additions in what you already eat and they serve as great toppings and garnishes into salads, oatmeal, batters for baking, non-dairy yogurt, cereal, garnishes…I can keep going but I think that you get the point.
Below you will see the nutritional profile of each seed and what they best pair with. If some of these seeds are new to you, I suggest that you play around with them and see what you like. (A peek into my plate: I really love the flavor and crunch that sunflower seeds give to my salads, I add flaxseed meal into my baked goods for added nutrients, and hemps seeds make a great topping in my chia seed pudding). Why is that important to know? It’s not. I just have a thing for useless information.
Another great way to incorporate seeds into your diet is by creating your own mix. Have you been feeling left out with all of those nut-filled trail mixes? (I’m talking to you, person with a nut allergy) Good thing that making your own at home is so quick and tasty: I’ve got you covered with your very own Nut-Free Trail Mix. *enter canned applause here*
Coming from the girl who won’t eat oatmeal for breakfast, doesn’t drink smoothies, or has ever made her own granola, this is absolutely a snack that I can get behind. Packed with cinnamon, crunchy, and full of complex flavors from each seed–hey, even ten minutes later you are picking out chia seeds from your molars (that’s a plus for me). It’s a Trail Mix that keeps on giving.
Nut-Free Trail Mix
Ingredients
- 1/2 c. pumpkin seeds
- 1/2 c. raw sunflower seeds
- 2 Tbsp. hemp seeds
- 1 Tbsp. chia seeds
- 1 Tbsp. whole flaxseeds
- 1 tsp. sesame seeds
- 1/2 tsp. cinnamon
- 1 Tbsp. maple syrup
- 1/2 c. golden dried berry mix
Instructions
- Preheat your oven to 325 degrees.
- In a small bowl, combine all the seeds and cinnamon together. Drizzle the maple syrup and stir with a spoon until well-combined.
- Pour over a baking sheet lined with parchment paper.
- Bake for 12-13 minutes (halfway throughout mix around with a spoon).
- Remove from the oven and add the dried berries and mix. Allow to cool.
Notes
- Makes 1 1/2 cups
- Store in an air-tight jar or container.
Have a favorite way to eat your go-to seed? Leave it in the comments! We would love to hear from you.
Happy Seed Eating, friends!
What s u golden dried berry mix, please?
It’s just a mix of dried berries that I get at Trader Joe’s. You can choose whatever dried berries you want really 🙂
Thank you. i am thrilled to have found abut free recipe. I am making this recipe today!
Whats in the golden dried berry mix?
whats a 1/4 cup in grams , many sources many differences, whats the measure so ??
http://www.recipegoldmine.com/kitchart/kitchart2.html
??
Tom, 1/4 cup (US) is 60g/ml, when talking about water. It will however change depending on what dried or wet food stuff you are talking about. Even white, raw and brown sugars weigh differing amounts per quarter cup.
It would be best to measure out a quarter cup of whichever ingredient it is you need, then weigh it, on scales, for future reference. At least, that’s what I do.
thanks 😉
This is amazing Cara!! Such a great post. So much great info and I love the trail mix recipe! I will for sure be sharing! xo
:O no chocolate chips in your trail mix?! Are you feeling ok?
Great chart!
HAHAHA! You do realize how much I LOVE it when you comment, right?!!
I’m here to entertain! 😀
Now dance for me!
Nevah!
Hahaha
Yum — this granola looks absolutely decadent. I love adding a bunch of seeds to my regular, nutty granola, but I bet this is just as good without the nuts. Love the extra info on all the goodness of seeds, too! 🙂
Hi Willow! (waving to you like a little kid) Thank you so much for the comment love. xo
Wonderful post! I love seeds, they’re such a great addition of flavour, texture and nutrients. I’m always chucking a handful into salads, smoothies, trail mixes and so on. Last night I made a sunflower seed pesto which was divine x
Love that you made granola out of all of them. Of course I’m thinking how great this would taste sprinkled on my favorite dairy-free ice cream. Ha Ha.
And yet another reason why I like you 😉
Thank you so much for this! I’m a Celiac and I was just diagnosed with Avenin Sensitive Enteropathy (celiac reaction to oats) but paleo/oat free granola was $12/.5lb at the store!
It’s rather wild how expensive it can be, especially when it is SO SUPER easy to make at home. Hope you like it, Kate! xo
This looks delicious, Im going to make it now… I love Hemp Seeds a lot. Hemp milk yogurt topped with coconut cream and your nut-free trail mix sounds good to me. Still lovin your creativity…
Hi Elizabeth 🙂 Thank you so much for your comment, it is so great to hear from you! AND knowing that you like hemp–I find it’s such an acquired taste but I happen to love it too. Do you make your own yogurt at home? Got a recipe for that? I would love to try it! xo
What a great mix recipe! Looove me some seeds 🙂 Thanks for sharing!
You are so welcome, Katie! Thank you for being a little bright light over here. xo
Oh bless you Cara. You are such a friend of the nut intolerant.
Thanks for the Seed Info poster. I will share this post.
Cheers, Nina 🙂
I will take those blessings gladly, friend 😉 xo
Unless you grind flaxseeds just before using them, you will not absorb any nutrients from them. They will go right through you. Seems like a terrible waste of time and money to not get good use out of them.
Great tip, Paula Jo! Be sure to blend up those flaxseeds, friends 🙂