Roasted seeds mix gives the necessary nutrients to our body. It is good to snack on and gives nutty flavor and extra crunch to any dish to which it is added.
Seeds contain all the requisite ingredients to make such a complex thing as a plant. Hence they are very nutritious and have immense health benefits. They are great source of monounsaturated fats and polyunsaturated fats. They are also rich in vitamins, minerals, antioxidants and of course fibres. If we include them in our diet they are said to help in reducing cholesterol, blood sugar, and high blood pressure.
Seeds are very versatile and we can easily incorporate them in our recipes. I very often add roasted sesame seeds in my salads. In India many healthy seeds are incorporated in a traditional drink called thandai. You can add these healthy seeds to anything that you are already eating to add nutty flavor and extra crunch.
Healthy seeds
During Hindu fasts, we can incorporate many healthy seeds in our phalahar. We can eat healthy seeds during Navratri fasts.
Apart from eating seeds in various dishes, we can also eat assorted roasted seeds. I roast various healthy seeds and keep the bottled mix on our dining table. Any one can snack on them whenever they wish. You can also flavor them according to your taste. But a word of caution, though they are healthy, it does not mean you start binge eating on them. Only consume this roasted seed mix in moderation. Too much of anything is always harmful.
How to make roasted seeds mix
I took 1 cup each of sunflower seeds, pumpkin seeds, and flax seeds. I also took half cup each of white sesame seeds and black sesame seeds. You can take any seeds of your choice. You can use watermelon seeds, muskmelon seeds, chia seeds or any other seeds that you like.
These seeds have different size and take different time to get roasted. So I pan roasted them on low flame separately. Roast them till they start popping up and a toasted smell starts emanating. Allow them to cool. Mix them all together and store them in an airtight container. You can snack on them whenever you feel like.
Healthy roasted seeds mix is ready
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Recipe of healthy roasted seeds mix
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- 1 cup (140 gms) sunflower seeds
- 1 cup (130gms) pumpkin seeds
- 1 cup (150gms) flax seeds
- 1/2 cup (75gms) white sesame seeds
- 1/2 cup (75 gms) black sesame seeds
- Take a heavy bottomed pan. Add pumpkin seeds to it. Keep it on low flame and roast the seeds. Keep stirring occasionally. When the seeds start popping up and there is a roasted aroma, remove the seeds from the pan. Repeat the process with other seeds as well.
- When all the seeds are roasted, mix them all. Allow them to cool. Store them in an airtight container.
- You can use this mix as salad dressing, in cereals, in milk shakes, as topping on desserts or any other dish of your choice. You can also snack on it as it is.
- Roast the seeds separately as they will take different time to get roasted.
- Roast on low flame. High heat may affect their nutritional value.
- You can flavor them with lemon, peppermint, honey, or any other flavor of your choice.
- Store them in airtight container.
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