This omega seed mix combines some of the healthiest seeds in the world – for a delicious, versatile snack option and omega boost. More than that, though, this combination of healthy seeds is also packed with fiber, protein, and several vitamins and minerals (including Vitamin E, iron, and zinc). Thus, this blend has become my ultimate ‘nutrition’ booster to add to meals. Also, this mix can be eaten alone as a tasty treat. Unlike my vegan protein blend (which contains the same combination of seeds), this protein mix is left whole – for longer shelf life. Though, check out my recipe notes for further tips and guidance. Best of all, this omega seed mix is cheaper to make than buying a prepared blend, and it is paleo and vegan friendly. Omega-3 (and omega-6) fatty acids are actually essential fatty acids that our bodies need to function. However, they aren’t naturally occurring nutrients within our bodies, so we have to source them from the food we eat. For vegetarians and vegans, this becomes trickier because omega-3 has several forms of essential fatty acids, the three most important being ALA, DHA, and EPA. The latter two aren’t found in many plant-based foods – most commonly they are sourced from fish. Note: in fact, this omega-3 sprinkle focuses on ALA omega-3. This type can then be converted into EPA and DHA (though in small quantities). If you’re worried about not consuming the required levels of EPA/DHA then you may be interested in finding a vegan supplement option.
Omega-3 Benefits
First, let’s look at the various health benefits of Omega-3 fatty acids: In fact, there are many other possible benefits (with the aid of studies) to consuming omega-3 fatty acids. You can read the full list here. Just remember that this list talks about the combination of Omega-3 fatty acids, not just ALA.
The Ingredients
Sunflower seeds contain 2g protein per tablespoon and ZERO cholesterol. Plus, a moderate dose of magnesium, potassium, zinc, iron, folate as well as essential fats and Vitamins A, B, and E. Pumpkin seeds contain 1g protein per tablespoon and are a rich source of magnesium, iron & zinc as well as antioxidants, and many other nutrients. Shelled hemp seeds contain 3g protein per tablespoon and are one of the only Vegan ‘complete sources of protein’ – thus a great high-quality plant-based protein. Though they also contain high levels of magnesium and fiber. Chia seeds contain 2g protein per tablespoon, and are high-fiber, low-carb, with lots of antioxidant content. Flaxseeds (also called linseeds) contain 1.3g protein per tablespoon, as well as being a good source for fiber and several vitamins/minerals. Though the majority of the health benefits are due to the omega-3s content, lignans, and fiber.
To read a more in-depth look at the omega 3 benefits of each, check out my protein blend post.
How To Make This Omega 3 Vegan Seed Mix
The process couldn’t be any simpler. Just mix the seeds and then move to an airtight container – I like to use a glass jar.
How To Store
You can keep this seed mix at room temperature for 1-2 months (depending on how fresh the seeds are). Make sure to keep them in a cool, dark place, to help to maintain the omega-3 fatty acids as they lose their health benefits when exposed to heat and light. Keeping the blend in an airtight container in the fridge can help to increase the shelf life by months. Moreso, keeping the mixture in the freezer will help to keep the seed mix for well over a year.
How To Use
There are tons of ways to use this omega boost omega seed mix.
Mix into bread dough – like this Simple Homemade Multigrain Bread Recipe, How to make Whole Wheat Bread at home Salad Toppings – like this Vegan Kale, Butternut Squash + Quinoa Salad, Easy Spinach and Blackberry Salad, and Spinach Strawberry Salad. Sprinkle over pasta – like this Creamy Vegan Mac and Cheese, Simple Roasted Red Pepper Pasta, and ‘Zoodles’ With Home-made Pistachio Pesto. Sprinkled over your breakfast: with cereal, a yogurt bowl (with almond yogurt, coconut yogurt, or dairy yogurt), homemade muesli, or a bowl of oatmeal/overnight oats (like these The Best 5 healthy Dessert Inspired Overnight Oats). In fact, this is one of my favorite oatmeal toppings along with fresh berries. As a smoothie topping: over smoothie bowls or added to smoothie blends (like these breakfast smoothies). Use as the base for a delicious omega 3 trail mix that your family will love. Mix with dried fruits and some Healthy Dark Chocolate.
Recipe Notes
If you prefer the omega 3 sprinkles to be slightly broken up, it’s best to blend in smaller batches. Then keep the ground seed mix in the fridge for up to 1 month. You can flavor the seeds for a tasty and nutritious snack. I.e. with a little soy sauce, salt, and pepper in the oven at 350ºF/175ºC for 14-18 minutes, flipped once. The heat will destroy some of the nutrients though. Avoid using unshelled hemp seeds, as they are fairly hard on your teeth.
Related Recipes
5-Seed DIY Vegan Protein Powder / Blend The Best Seed Cracker Recipe The Ultimate Guide: Homemade seed & Nut butter recipes A Comprehensive Guide To Vegan, Dairy-Free Milk Chocolate Covered Healthy Fruit and Nut Bars
