Seed Mix | Nutrition Stripped
Eat Well Mar. 5. 2019

Simple Seed Mix

Mar. 5. 2019
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 nutrient-density to your meals? Try this Simple Seed Mix.

You’ll want to put this Simple Seed Mix on everything — from avocado toast, eggs, sprinkled on vegetables and in grain bowls — the options are endless.

This simple seed mix contains, you guessed it, seeds! Seeds are typically dense in minerals, plant-based protein, fiber, and monounsaturated fats.

You’ll find sesame seeds, hemp seeds, chia seeds, pumpkin seeds, flax seeds, and sunflower seeds in this mix.

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.

How To Use Simple Seed Mix

This is one of many healthy eating hacks I’ve trained my clients to incorporate into their diets. It’s about finding those small tweaks you can make every day to sneak in more nutrients and to help change your habits and mindset about eating to nourish yourself.

Use the seed mix in:

  • 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

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!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

Reclaim Balance With The Way You Nourish Yourself

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