Take 5 minutes and toss together this blend of pumpkin seeds, sunflower seeds, chia seeds, flax seeds, hemp seeds, AND sesame seeds. The result? A super seed mix high in fibre, protein, healthy fats, and important micronutrients. It will help you boost the nutrition content of whatever you add it to – like smoothies, salads, bowls, and more!

Jar of a seed mix

Super Seed Mix Benefits:

As a Registered Dietitian with a balance-focused approach, I’m always looking for ways to help my clients and communities ADD nutrition to their lives, rather than cutting foods from their diet or restricting themselves.

This means finding convenient ways to make meals and snacks more nourishing. Like this seed mix – yay!

The benefits of using this superfood seed mix include:

  • Convenience: It takes 5 minutes to make and less than 1 minute to add it to whatever you’re eating!
  • Shelf life: It will last anywhere from 6 months to 1 year as long as it is stored correctly (see storage tips below).
  • A healthy nutrition boost: Adding 1-2 tbsp of this mixture of seeds daily to things like smoothies, oats, yogurt and more is a great way to incorporate a healthy dose of dietary fibre, plant-based protein, healthy fats, antioxidants, and essential micronutrients to diet.
pumpkin seeds, sunflower seeds, flax seeds, chia seeds, hemp seeds, and sesame seeds measured out in bowls

What You Need:

  • Pumpkin seeds: Also known as pepitas, these are notably rich in plant protein, fibre, and magnesium.
  • Sunflower seeds: Less popular but still nutritious, sunflower seeds are a good source of heart-healthy mono-and polyunsaturated fats, as well as fibre, vitamin B6, and magnesium.
  • Chia seeds: Rich in soluble fibre (which helps keeps things moving and lower cholesterol!) and a good plant-based source of iron and calcium.
  • Flax seeds: A good plant source of omega-3 fats which are important for both good heart and brain health.
  • Hemp seeds: Out of chia, flax, and hemp, hemp seeds are highest in protein – offering 3 grams of protein per tablespoon!
  • Sesame seeds: Another plant-based source of calcium as well as the micronutrient manganese. Both contribute to the growth and maintenance of strong, healthy bones.

How to Use It:

There are so many ways to use a super seed mix like this, so I encourage you to get creative! Some of my favourite ways to put it to use include adding it to:

mix of seeds on top of a berry smoothie

How to Store It:

Did you know? Because seeds are rich in healthy fats, these fats can become oxidized and turn rancid rather quickly if not stored correctly.

The first step is to store the super seed mix in a sealed, airtight container like a mason jar.

The next important decision is where to store the jar of seeds. If storing at room temperature, make sure to store the seed mix in a cool, dry, and dark place like a pantry. The seeds should keep fresh like this up to 6 months.

To prolong the shelf life and freshness of the super seed mix, alternatively, you can store the jar of seeds in the refrigerator. If stored in the fridge, the seed mix will can fresh up to 1 year.

How Do I Know if The Seed Mix Has Gone Bad?

You can tell if nuts and seeds have gone bad by their smell. Give the jar of seeds a whiff, and if they give off a strong, sour odour, almost like an extra-oily bag of potato chips, the fats in the seeds have gone rancid and you should dispose of the mixture.

Connect with Hannah Magee, RD!

I hope you love this recipe as much as I do. If you try it, let me know what you think by leaving a rating and a review in the comments below.

Oh, and be sure to take a photo and tag me at @hannahmagee_rd so I can re-share on my stories!

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Jar of a seed mix

Super-Nutritious Super Seed Mix!

Take 5 minutes and toss together this blend of pumpkin seeds, sunflower seeds, chia seeds, flax seeds, AND hemp seeds. The result? A super seed mix high in fibre, protein, healthy fats, and important micronutrients. It will help you boost the nutrition content of whatever you add it to – like smoothies, salads, bowls, and more!
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Ingredients

  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 3 tbsp hemp seeds, also known as hemp hearts
  • 3 tbsp flax seeds
  • 3 tbsp chia seeds
  • 1 tbsp sesame seeds

Equipment

Instructions 

  • Add all ingredients to a sealable container (like a mason jar) and stir/shake well to combine.
  • Sprinkle 1-2 tbsp into smoothies, salads, yogurt, oatmeal, and more!

Notes

Storage:
If storing at room temperature, make sure to store the seed mix in a cool, dry, and dark place like a pantry. The seeds should keep fresh like this up to 6 months.
To prolong the shelf life and freshness of the super seed mix, you can store the jar of seeds in the refrigerator. If stored in the fridge, the seed mix will can fresh up to 1 year.
Serving: 1tbsp, Calories: 59kcal, Carbohydrates: 2g, Protein: 2g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 1g, Sodium: 2mg, Potassium: 88mg, Fiber: 1g
Did you make this recipe?Be sure to take a photo and tag me at @hannahmagee_rd so I can see!