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I love to make my own healthy roasted nut mixes but, with nuts off-limits in most schools, I now mostly make various seed mixes. Seeds are a rich source of essential fatty acids, protein, vitamins and minerals. The limit for various flavour combinations is only your imagination. To get you started, the five variations below are divine. For each recipe, start with 150g (about 1 heaped cup) of mixed seeds eg. pepita, sunflower and sesame seeds and add the suggested additional ingredients.

 

Tamari Seeds

Drizzle 1 tablespoon tamari over your seeds and mix well to coat

 

Indian Spiced Seeds

1 tablespoon ghee, butter or coconut oil, melted

1 teaspoon garam masala

Good pinch of sea salt and chili (optional)

Mix together ingredients and seeds and roast as per method instructions. Once the seeds are roasted, this combination is nice mixed with toasted shredded coconut and sultanas.

 

Salt and vinegar seeds

2 tablespoons apple cider vinegar (or another vinegar of your choice)

Good pinch of sea salt (to taste)

 

Cheese and chives

1 tablespoon nutritional yeast

½ teaspoon garlic or onion flakes

1 tablespoon ghee, butter or coconut oil, melted

 

Sweet spiced

1-2 tablespoons sweetener (rice malt syrup, maple syrup, honey)

1 tablespoon ghee, butter or coconut oil, melted

1 teaspoon ground cinnamon or mixed spice

 

Method

Preheat oven to 150ºC/300ºF. Place your mixed seeds on a large tray (you can line with baking paper if you wish). Drizzle over and coat evenly with one of the delicious flavour combinations above. Spread the seeds evenly over the baking tray in a single layer. Bake for about 20-30 minutes or until the seeds are crunchy.

Serve in separate little containers for your kids to pick at. Or add to salads, wraps or fresh spring rolls. Store in an airtight container in the fridge for a month, or freeze for up to 3 months.

 

Note – for those dairy-free, substitute butter with coconut oil or ghee. If you prefer a low fructose option, use rice malt syrup as your sweetener.

Well Nourished

Well Nourished  

Founded by Georgia, a mum, cookbook author, naturopath with 19 years experience and the creator of The Well Nourished Lunch Box Challenge, Well Nourished delivers wholesome, easy-to-follow recipes targeted to busy families. Readers flock to Well Nourished for inspiring health advice and free, nourishing, family friendly recipes. // www.wellnourished.com.au