How to Make Spiced Seeds

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How to Make Spiced Seeds

Seeds are basically the forgotten-yet-super-awesome stepchildren of the food world. Not only are they filling, nutritional powerhouses packed with healthy fats, fiber, protein, minerals, and vitamins, but they’re also a great way for people with nut allergies to get all those benefits. And, most important of all, they taste amazing.

So why do we forsake seeds? Maybe it’s because almonds and cashews have better PR agents. Or it might just be that most people don’t really know how to eat them.

Let’s fix that. It turns out that seeds are surprisingly versatile — they’re great on everything from salad to cereal to steak. And these simple mixes will make the seeds you add to your meal even more delicious.

Spiced Toasted Seeds

This savory seed mixture adds flavor and crunch to cooked poultry, fish, or meat. It is equally good on roasted vegetables and raw salads. Superfood chia seeds are loaded with vitamins and minerals; are an excellent source of fiber, protein, and antioxidants; and are the richest plant source of omega-3 fatty acids around.

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Spiced Toasted Seeds

Prep Time 10 mins
Cook Time 2 mins
Total Time 12 mins
Servings 10 servings, 1 Tbsp. each

Ingredients

  • 2 Tbsp . chia seeds
  • ¼ cup flax seeds
  • ¼ cup sesame seeds
  • ½ tsp . smoked paprika
  • ¼ tsp . fine sea salt (or Himalayan salt)

Instructions

  1. Combine chia seeds, flax seeds, and sesame seeds in a medium bowl; mix well.
  2. Add seed mixture to a medium dry skillet heated to medium-high heat; cook, constantly shaking the skillet, for 30 seconds, or until seeds are hot and fragrant. DO NOT walk away from the skillet during cooking.
  3. Add paprika and salt; cook, constantly shaking the skillet, for 30 seconds. Remove skillet from heat and remove seeds to prevent burning.

Nutritional Information (per serving):

Calories: 51
Total Fat: 4 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 61 mg
Carbohydrates: 3 g
Fiber: 2 g
Sugar: 0 g
Protein: 2 g

Hot and Spicy Seed Mix

If you’re looking to dial up the heat on your recipe, this south-of-the-border mixture is great sprinkled on top of soups, stews, salads, or tacos. What’s more, sesame seeds are a great source of calcium, manganese, magnesium, iron, phosphorus, vitamin B1, zinc, and dietary fiber — as well as cholesterol-balancing lignans.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Makes 32 servings, 2 Tbsp. each

Ingredients:
2 cups sesame seeds
1 cup flax seeds
1 cup raw pumpkin seeds
1 Tbsp. grated fresh lemon peel
1 tsp. sea salt (or Himalayan salt)
½ tsp. garlic powder
½ tsp. onion powder
¼ tsp. cayenne pepper

Preparation:
1. Combine sesame seeds, flax seeds, pumpkin seeds, lemon peel, salt, garlic powder, onion powder, and cayenne pepper in food processor; cover and process until coarsely ground.
2. Store in airtight container in refrigerator.

Nutritional Information (per serving):
Calories: 101
Total Fat: 9 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 76 mg
Carbohydrates: 3 g
Fiber: 2 g
Sugar: 0 g
Protein: 4 g

Maple Cinnamon Seeds

If you’re looking to satisfy your sweet tooth without a lot of extra calories, this seed mixture is delicious on top of plain yogurt, oatmeal, or fresh fruit salad. Sunflower seeds are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant. They’re also a great source of magnesium and phytosterols.

Total Time: 12 min.
Prep Time: 10 min.
Cooking Time: 2 min.
Makes 20 servings, 1 Tbsp. each

Ingredients:
½ cup raw sunflower seeds
¼ cup flax seeds
¼ cup sesame seeds
2 Tbsp. chia seeds
½ tsp. ground cinnamon
¼ tsp. ground nutmeg
1 pinch ground allspice
¼ tsp. fine sea salt (or Himalayan salt)
¼ tsp. pure vanilla extract
2 tsp. pure maple syrup

Preparation:
1. Combine sunflower seeds, flax seeds, sesame seeds, and chia seeds in a medium bowl; mix well.
2. Add seed mixture to a medium dry skillet heated to medium-high heat; cook, constantly shaking the skillet, for 30 seconds, or until seeds are hot and fragrant. DO NOT walk away from the skillet during cooking.
3. Add cinnamon, nutmeg, allspice, and salt; cook, constantly shaking the skillet, for 30 seconds.
4. Add extract and maple syrup; cook, shaking constantly, for 1 minute, or until liquid evaporates. Remove skillet from heat and remove seeds to prevent burning.

Nutritional Information (per serving):
Calories: 45
Total Fat: 4 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 30 mg
Carbohydrates: 2 g
Fiber: 2 g
Sugar: 1g
Protein: 2 g

Cinnamon Power Seeds

Here’s another sweet seed mixture that’s delicious on top of fresh fruit, yogurt, or in smoothies. Flax is one of the best sources of dietary fiber around, as well as lignans and omega-3s. Grinding them allows your body to better access all those nutrient goodies.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Makes 20 servings, 2 Tbsp. each

Ingredients:
½ cup flax seeds
½ cup hemp seeds
½ cup raw pumpkin seeds
½ cup raw sunflower seeds
½ cup sesame seeds
2 Tbsp. coconut palm sugar
1 tsp. ground cinnamon

Preparation:
1. Combine flax seeds, hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds, sugar, and cinnamon in food processor; cover and process until coarsely ground.
2. Store in airtight container in refrigerator.

Nutritional Information (per serving):
Calories: 100
Total Fat: 8 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 2 mg
Carbohydrates: 4 g
Fiber: 3 g
Sugar: 1 g
Protein: 4 g

Looking for more culinary inspiration for what to do with seeds? Try some of these recipes: