by The Pesky Vegan | This post may contain affiliate links, meaning I may earn a small commission on any purchases made through those links. | 4 Comments
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For anyone asking the question "how can I get more nuts and seeds into my diet", this homemade super seed mix could be just what you're looking for. It's a great way to add nutrients and texture to just about any dish – from yoghurt, porridge, soups, and stews to salad, sandwiches, and pasta.
If stored correctly, it should last for a good few weeks ready to use on anything you want – scroll down for some ideas from me!
By blending the nut and seed mix, you'll make it more easily digestible while increasing the bioavailablity of each ingredient. If you're not sure you'll use it all (i.e. if making it for one person rather than a couple or family), you may want to try halving the amounts in this recipe.
For similar plant-based ideas, check out these recipes for 4-ingredient cashew parmesan, vegan cashew cream, and tofu cream cheese.
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- Nutrition 🌱
- Ingredients 📋
- Step by step 📷
- Where to use 🍽️
- FAQ ❓
- Variations 🔀
- More ideas 💡
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Is seed mix healthy?
Nuts and seeds are a fantastic way to get an array of minerals, fats, and plant-based protein into your diet. By preparing and storing mixes like this one, you'll have a quick and simple way to add extra nutrients to other meals.
If you enjoy longer-form video content that dives into more detail around specific nutrients on a plant-based diet, I can highly recommend checking out this discussion between Rich Roll and nutritionist Simon Hill (YouTube link).
They cover a tonne of stuff including 'nutrients of focus', which include the likes of calcium, iron, selenium, and zinc – with nuts and seeds cited as great sources of all these minerals.
What you'll need
When making blends like this, you can use virtually any whole nuts or seeds you like. I've gone for:
- Walnuts
- Pumpkin seeds
- Sunflower seeds
- Flaxseed (a.k.a. linseed)
- Hemp seeds
- Chia seeds
I'll often tweak the mix depending on what I have at home, with different ingredients resulting in a slightly different final product.
How to make super seed mix
Measure each ingredient into a food processor. If you don't have measuring cups, simply use a tea cup or standard mug (approx. 250 ml, but accuracy isn't too important here).
Blend for 5 seconds at a time until you have a fine crumble, roughly 10-20 seconds total depending on the power. Be careful not to overdo it or allow the mix to become clumpy.
Transfer to an airtight jar or container and store in the fridge. I find that the mix is fine for up to a few weeks, but don't use if you notice a sour smell or bitter taste.
Where to use this nut and seed blend
This stuff really is versatile and can be included with lots of different meals. Here are a few examples of where I might use it from day to day:
Breakfast
- 4-Minute Microwave Porridge
- Vegan Scrambled Tofu (Gluten-Free)
- Vegan Breakfast Hash (Gluten-Free)
- Banana Porridge with Cinnamon and Pecans
Soups
- Easy Vegan Pea and Mint Soup
- Chunky Vegan Leek and Potato Soup
- Vegan Mushroom Soup with Tarragon
- Simple Wild Garlic Soup
Stews
- Lemony Butter Bean Stew (Vegan + Gluten-Free)
- Vegan Goulash (Hungarian Stew)
- 15-Minute Chickpea Stew with Broccoli
Salads
- Vegan Waldorf Salad
- Easy Vegan Couscous Salad (Mediterranean-Style)
- Vegan Three-Bean Salad with Lemon, Mint and Parsley
- Courgette Salad with Peanut Dressing (Zucchini Salad)
Pasta
- Easy Vegan One-Pot Pasta
- Spaghetti Arrabbiata ('Angry' Pasta Sauce)
- Creamy Vegan Mushroom Pasta (Gluten-Free)
- Vegan Butternut Squash Pasta Bake (Gluten-Free)
Recipe FAQ
How should I store the mix?
You'll want to store the blended mix in an airtight jar or container as soon as possible after blending and then keep in the fridge for the best results. I find that the mix is perfectly fine for up to a few weeks if stored correctly.
How will I know if it's gone bad?
If you notice that the mix has developed a sour smell or bitter taste then it's best to not use it. This can be due to factors such as how it's been stored and the age/condition of the nuts and seeds originally used.
Does the blended mix last as long as whole nuts and seeds?
No. Blending is good for making the nutrients more bioavailable, however it also means the nuts and seeds are more susceptible to oxidation. If you're not sure you'll use it all (i.e. if making it for one person rather than a family), try halving the amounts in this recipe.
Can I make the mix without blending?
If you don't have a food processor or want the mix to last for longer, you can simply mix everything together and store in a jar or airtight container. You may want to leave out the walnuts or chop these separately as they're bigger than the other ingredients.
Is this mix gluten-free?
Yes, the nuts and seeds in this recipe are all gluten-free.
Variations and tips for super seed mix
- Ground v whole seeds: The nutrients in the smaller seeds (flax, hemp, chia) will be more bioavailable in ground form, however they may not blend as easily due to their size. If you're not sure your food processor will break them down but you want to get the most out of these, you can use pre-ground versions.
- Ratios: The amounts in this recipe are a rough guideline that you can easily tweak to suit your preferences.
- Other seeds: Feel free to include other ingredients such as cashew nuts or sesame seeds.
Keep in touch
Subscribe below to get your free download of The Vegan Kitchen – My Top 10 Tips, featuring 10+ pages of personal experience and advice to set you up for success with your plant-based cooking. 👇
More vegan recipe ideas
If you liked this recipe, you may also enjoy:
- Italian-Style Dried Mixed Herbs
- Crispy Roasted Lentils
- Roasted Squash Seeds (Pumpkin, Butternut, Acorn)
You can also check out my full list of vegan breakfast recipes.
Full recipe
Super Seed Mix
The Pesky Vegan
Whizz up a batch of this healthy super seed mix to then sprinkle over any meal you like! If you're making it for one person or not sure you'll use it all up within a few weeks, try halving the amounts stated below.
5 from 2 votes
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Prep Time 3 minutes mins
Total Time 3 minutes mins
Course Condiment, Side
Cuisine Gluten-free, Vegan
Servings 24 servings
Calories 86 kcal
Ingredients
- 1 cup walnut halves
- ½ cup pumpkin seeds
- ½ cup sunflower seeds
- ¼ cup flaxseed (see notes on ground v whole)
- ¼ cup hemp seeds (see notes)
- ¼ cup chia seeds (see notes)
Instructions
Measure each ingredient into a food processor. If you don't have measuring cups, simply use a standard drinking mug (approx. 250 ml, but accuracy isn't too important here).
Blend for 5 seconds at a time until you have a fine crumble, roughly 10-20 seconds total depending on the power. Be careful not to overdo it or allow the mix to become clumpy.
Transfer to an airtight jar or container and store in the fridge (see examples of where to use this). I find that the mix is fine for up to a few weeks, but don't use if you notice a sour smell or bitter taste.
📸 See recipe FAQ >
📖 Table of contents >
Rate this recipe 👇
Notes
Ground v whole seeds (flax, hemp, chia): The nutrients in these smaller seeds will be more bioavailable in ground form, however they may not blend as easily due to their size. If you want to get the most out of these and you're not sure your food processor will break them down, you can use pre-ground versions.
Ratios: The ratios here should be seen as a rough guideline that you can easily tweak to suit your preferences or available ingredients.
* The nutrition info below is for one serving, based on a total of 24 servings (with one serving being approx. 2 measured tablespoons).
Nutrition
Calories: 86kcalCarbohydrates: 3gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 1gTrans Fat: 0.003gSodium: 1mgPotassium: 72mgFiber: 2gSugar: 0.2gVitamin A: 14IUVitamin C: 0.2mgCalcium: 26mgIron: 1mg
Nutrition Facts
Super Seed Mix
Amount Per Serving
Calories 86Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Trans Fat 0.003g
Polyunsaturated Fat 5g
Monounsaturated Fat 1g
Sodium 1mg0%
Potassium 72mg2%
Carbohydrates 3g1%
Fiber 2g8%
Sugar 0.2g0%
Protein 3g6%
Vitamin A 14IU0%
Vitamin C 0.2mg0%
Calcium 26mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword homemade seed mix, mixed nuts and seeds recipe, seed blend
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Reader Interactions
Comments
Abbe
We were looking to incorporate eating more nuts and seeds in our daily meals. So I “Google’d” and found this amazing site and recipe! I used almonds instead of walnuts and left out the hemp seeds. It is delicious!Reply
The Pesky Vegan
Glad to hear you found the site and enjoyed the recipe, cheers!
Reply
Ralph
Nice way to add extra nutrients to meals. Im yet to find something that this doesn't go well with!Reply
The Pesky Vegan
Yep we put it on pretty much anything and everything!
Reply
