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Tasty Munchy Seeds recipe

04/03/2021 by Ruth Holroyd Leave a Comment

This is one of the most tasty, delicious treats and they’re so healthy. Packed with calcium and all the other minerals you’ll find in seeds it’s a brilliant snack, topping for yogurt, porridge and muesli.

They’re freefrom nearly all of the top 14 allergens and you could easily make this completely top 14 free if you substitute the soya sauce as I do and leave out the sesame seeds. If you are allergic to any of the seeds listed, I often add other seeds like linseeds, chia seeds or you could add any other seeds you like.

Tasty, munchy seeds with coconut yogurt and date syrup heart

What you’ll need

  • 1 cup of sesame seeds (leave out if you are allergic)
  • 1 cup of pumpkin seeds
  • 1 cup of sunflower seeds
  • 1 cup of sultanas (you could use currants or raisins – no idea what the difference is…)
  • 1 tablespoon of sunflower oil
  • 1 tablespoon or soya sauce ( I substitute Coconut Aminos as I’m allergic to soya)
  • 1 tablespoon of honey

How to make it

  • Heat the oil in a large wok
  • Add the seeds and toast until the pop, go golden and are gently toasted (3-5 minutes depending on how hot you have the heat. You don’t need it to be too hot of you’ll burn the seeds)
  • Remove from the heat and add the honey, soya sauce and sultanas
  • Mix together
  • Enjoy!

It lasts for ages. I store it in the fridge.

This makes quite a lot but I love to have loads handy to last me a week or so.

Health benefits of seeds

  • Pumpkin seeds – A good source of fibre, healthy fats, magnesium and zinc, iron and more. Visit NetDoctor for more.
  • Sunflower seeds – A great source of fibre as well as Vitamin E, Selenium, B6, Folate and loads more! Visit Healthline for the full nutritional value of sunflower seeds.
  • Sesame seeds is packed with vitamins. 100g of sesame seeds would give you 98% of your recommended daily intake of calcium. It also contains zinc, selenium and many other essential vitamins. Find out more here.
  • Linseeds – full of calcium, B vitamins, zinc and healthy fatty acids.

What’s not to like about this healthy, nutritious snack.

I’d love to hear your thoughts on this really simple recipe. Literally takes only 5-10 minutes to make. What seeds do you love? I urge you to give this a go, you’ll be surprised how tasty they are.

Related posts:

sesame is a good source of calciumVegan and dairy free calcium sources do oyster shells contain proteinIs calcium carbonate suitable for shell fish allergic and vegans? Sunflower seed, pumpkin seed, goji berry, chia seed and linseed flapjacks. Totally gluten, dairy, soya and nut free.Totally gluten, dairy, nut, soya free pumpkin, sunflower, goji and chia seed flapjacks

Filed Under: Recipes Tagged With: coconut aminos soya sauce, health benefits of seeds, healthy freefrom recipe, healthy freefrom tasty seeds, soya sauce substitute

About Ruth Holroyd

Author of 'Anaphylaxis: The Essential Guide: An Action Plan For Living With Life-Threatening Allergies' and 'The Shape of Skin, both available as paperback or Kindle on Amazon. Ruth is a Writer, Blogger and Patient Expert in allergies, asthma, anaphylaxis, eczema and topical steroid withdrawal.

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Hello, I’m Ruth, author and blogger

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Hi I'm Ruth. I've grown up with eczema and multiple life-threatening allergies and collected more as I've got older.  It started with a peanut allergy and now I'm allergic to milk, wheat, soya and many more. In this blog I share tips, advice and things I've learnt living with allergies, asthma and eczema with a focus on topical steroid withdrawal. You can buy my books, which are brilliant by the way! The first is Anaphylaxis: The essential guide and the second, The Shape of Skin, healing poems for eczema and sensitive skin. The reviews speak for themselves. If you want to chat you can find me on Instagram, Facebook, Twitter and LinkedIn (links below). Do get in touch. And please comment on blogs, it makes a humble blogger do a little happy dance!

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