Salad Toppers 5.0

Spiced Seed Mix

These tasty pan-fried seeds are are a handy item to keep in your store cupboard. A sprinkle on top of a meal - a salad, bowl of soup or open-faced san...dwich - will boost the nutritional value, make it more satiating and most importantly, add flavour. We use a mix of pumpkin, sunflower and sesame seeds but a bag of Omega seed mix makes a great alternative. Read more These tasty pan-fried seeds are are a handy item to keep in your store cupboard. A sprinkle on top of a meal - a salad, bowl of soup or open-faced sandwich - will boost the nutritional value, make it more satiating and most importantly, add flavour. We use a mix of pumpkin, sunflower and sesame seeds but a bag of Omega seed mix makes a great alternative.

Overview Ingredients Method

Prep time

2 mins

Cook time

5 mins

FREEZER FRIENDLY

SHELF LIFE

2 weeks

Why is this healthy?

Diet

Vegan Pescatarian Vegetarian

Why is this healthy?

NUTRITION PER SERVING (Read more)

Protein

43kcal

Calories

Total Fat

Carbs

Sugars

Fibre

Protein: 2g; Calories: 43kcal; Total Fat: 4g; Carbs: 1g; Sugars: 0g; Fibre: 1g; Calcium: 8mg (1%); Iron: 1mg (6%); Magnesium: 27mg (6%); Potassium: 45mg (1%); Sodium: 17mg (1%); Vitamin B1: 0mg (0%); Vitamin B12: 0mcg (0%); Vitamin D: 0mcg (0%); Vitamin E: 0.9mg (6%); Vitamin B9: 8mcg (2%); Vitamin A: 0mcg (0%); Vitamin C: 0mg (0%); Zinc: 0.4mg (4%); Vitamin K: 1mcg (1%); Copper: 0.1mg (11%); Vitamin B2: 0mg (0%); Vitamin B3: 0.4mg (3%); Vitamin B6: 0mg (0%); Phosphorus: 55mg (4%)

Why is this healthy?

Diet

Vegan Pescatarian Vegetarian

Ingredients

Serves 25

olive oil

pumpkin seeds

Swaps: pine nuts

sunflower seeds

Swaps: flaked almonds

white sesame seeds

cumin seeds

nigella seeds

mustard seeds

coriander seeds

sea salt

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Method

Gather and prepare your ingredients.

Place all the ingredients except for the salt together in a large frying pan. (Try to use one large enough that it can hold the seeds in close to a single layer). Turn on the heat to medium-low and cook, stirring often, for 8-10 minutes until golden brown and fragrant. Turn off the heat before you think the seeds are done, as they will continue to cook in the residual heat of the pan. Add salt once you’ve turned the heat off. Allow to cool completely, then decant into an airtight container for storage. It may seem like progress is slow but it’s important not to place over too high a heat as seeds burn easily. The olive oil will expand during cooking, so don’t worry if it doesn’t seem like enough to begin with. The seeds will pop as they start to heat up so do your best to keep them in the pan.

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Spiced Seed Mix

Ingredients

Method

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