Seed Mix | Nutrition Stripped
Eat Well Mar. 8. 2021

Simple Seed Mix

Mar. 8. 2021
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

Looking for an easy way to add more minerals to your diet? Try this Simple Seed Mix.

One of the things we practice inside of the Mindful Nutrition Method™ is to make small yet impactful changes. Your journey to nourishing yourself well doesn’t have to look like overhauling your eating habits overnight, and this seed mix is a great example of that.

Seeds are typically dense in minerals, plant-based protein, fiber, and monounsaturated fats, and this seed mix can be added to everything — from avocado toast, eggs, sprinkled on vegetables, and in grain bowls — the options are endless.

Keeping a jar of this seed mix on hand is an easy way to make a small tweak that brings more nutrients into your day and to help change your habits and mindset about eating to nourish yourself.


A Foundational Five Nourish Meal is any meal that contains all 5 elements within our Foundational Five system: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.

The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.

By including these 5 elements in your meal, you’re supporting your physical body on a cellular level, ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.

This Simple Seed Mix is packed with healthy fats and plant-based protein, so you can add it to any of the Foundational Five Nourish Meals you make to get the healthy fat element on your plate.

Ways to Use the Simple Seed Mix

  • Sprinkle on top of avocado toast, peanut butter toast, etc.
  • Sprinkle in any salad for a crunch
  • Add to smoothies for more minerals and healthy fats
  • Sprinkle on top of scrambled eggs, tofu, or tempeh
  • Stir in while grains are cooking like rice, quinoa, and millet
  • Stir in yogurt
  • Sprinkle on sliced fresh fruit (or hot stewed fruit)

Sesame Seeds

Sesame seeds, as with most seeds, are loaded with minerals which are incredibly important for our bodies. Sesame seeds, in particular, are great sources of magnesium, calcium, iron, zinc, molybdenum, and selenium.

Copper has been shown to help relieve inflammatory diseases such as arthritis. Other minerals found in sesame seeds such as magnesium, calcium, and zinc have been shown to help with colon cancer, prevent migraine headaches, PMS, reduce bone loss and support general bone health, support respiratory and heart health and reduce cholesterol!

Hemp Seeds

Hemp seeds are a fantastic way for plant-based dieters to get a great amount of protein and healthy fats into their diet in a very small volume. They can essentially be used in any dish because of their small size and relatively neutral flavor. Hemp seeds can be considered as a protein/fat for plant-based lifestyles as one serving contains both a decent amount of protein and fat.

Sunflower Seeds

Sunflower seeds are incredibly mineral rich and contain vitamin E and other antioxidants which are great for helping the body fight free radicals that would otherwise damage our cell membranes, brain cells, and fat-containing molecules.

Vitamin E also works to decrease inflammation which is the root cause of many diseases. The phytosterols in sunflower seeds also have been studied with lowering cholesterol and decreasing cancer risk. Sunflower seeds contain minerals, especially magnesium, shown to help reduce muscle aches, reducing blood pressure, preventing migraines, and reducing heart disease. Another key mineral in sunflower seeds is selenium, which helps the body support liver detoxification and cancer protection.

Flax Seeds

Flaxseeds have gained in popularity for their healthy fat content, fiber, and also benefits for the cardiovascular system, lowering cholesterol, as well as providing anti-inflammatory benefits and digestive health.

Flaxseeds may also be beneficial for those women challenged from menopause, by certain compounds promoting estrogen production and reducing hot flashes when taken on a regular basis.

The Recipe

Serves 24-30



1 cup sunflower seeds

1/2 cup white sesame seeds

1/2 cup black sesame seeds

1 cup chia seeds

1 cup flax seeds

1 cup pumpkin seeds

1 cup hemp seeds


*If you’re allergic or prefer not to use one of these seeds found in the recipe, simply double up on the portion of one of the seeds you do enjoy or omit and replace with a nut. This recipe is flexible so make it work for you.


Step 1

In a large mixing bowl, toss all the seeds together to mix. Take a large spoon and store the seed mixture in an airtight glass container.

Upon serving, use 2-4 tablespoons.

Use them later! Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to two months in a dark pantry.

Can’t wait to see you try it!

When you make it, be sure to let us know! Share your image on Instagram by tagging @nutritionstripped!

seed mix

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