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Pumpkin Seed and Flaxseed Smoothie Bowl
Kickstart your day with a nutritious and delicious smoothie bowl packed with the benefits of pumpkin seeds and flaxseeds. This recipe combines the earthy flavor of pumpkin seeds with the nutty taste of flaxseeds, topped with crunchy granola and fresh fruit.
Ingredients:
– 1/2 cup frozen pumpkin
– 1 tablespoon pumpkin seeds
– 1 tablespoon ground flaxseed
– 1 banana, sliced
– 1/2 cup unsweetened almond milk
– 1 teaspoon honey
– Pinch of salt
– Toppings: granola, fresh fruit (such as berries or sliced mango), and a drizzle of honey
Instructions:
1. In a blender, combine pumpkin, pumpkin seeds, flaxseed, banana, almond milk, honey, and salt.
2. Blend until smooth and creamy.
3. Pour into a bowl and top with granola, fresh fruit, and a drizzle of honey.
Cooking Time: 5 minutes
Sesame Seed Energy Bites with Dates
These bite-sized treats are perfect for a quick energy boost or as a healthy snack to keep you going throughout the day. The combination of creamy dates, crunchy sesame seeds, and wholesome oats will satisfy your hunger while providing a natural energy lift.
Ingredients:
– 1 cup rolled oats
– 1/2 cup medjool dates, pitted
– 1/4 cup sesame seeds
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a food processor, combine oats, dates, and sesame seeds. Process until the mixture is well combined and slightly sticky.
2. Add honey and salt; process until a dough forms.
3. Roll the dough into small balls, about 1 inch in diameter.
4. Place the energy bites on a baking sheet lined with parchment paper.
5. Refrigerate for at least 30 minutes to set.
Cooking Time: None! These energy bites are ready to eat straight from the fridge.
Sunflower Seed and Chia Seed Granola
This recipe combines the nutty flavor of sunflower seeds with the nutritious benefits of chia seeds, creating a delicious and crunchy granola perfect for snacking or topping your favorite yogurt or oatmeal.
Ingredients:
– 2 cups rolled oats
– 1 cup sunflower seeds
– 1/4 cup chia seeds
– 1/2 cup honey
– 2 tablespoons maple syrup
– 1/4 teaspoon salt
– 1/4 teaspoon vanilla extract
Instructions:
1. Preheat oven to 325°F (165°C). Line a baking sheet with parchment paper.
2. In a large bowl, mix together oats, sunflower seeds, and chia seeds.
3. In a separate bowl, whisk together honey, maple syrup, salt, and vanilla extract.
4. Pour the wet ingredients over the dry ingredients and stir until well combined.
5. Spread the mixture onto the prepared baking sheet.
6. Bake for 25-30 minutes or until lightly toasted.
7. Remove from oven and let cool completely.
Cooking Time: 25-30 minutes
Flaxseed and Pumpkin Seed Crackers
Flaxseed and Pumpkin Seed Crackers Recipe
Nourish your body with these crunchy, nutritious crackers made with flaxseed and pumpkin seeds.
- 1 cup whole wheat flour
- 1/2 cup rolled oats
- 1/4 cup ground flaxseed
- 1/4 cup pumpkin seeds
- 1/2 teaspoon salt
- 1 tablespoon olive oil
- Water, as needed
- In a large bowl, combine flour, oats, flaxseed, and pumpkin seeds.
- Add salt and mix well.
- Divide the dough into 2-3 portions, depending on desired thickness.
- Roll out each portion between parchment paper or a lightly floured surface to about 1/8 inch thickness.
- Cut into desired shapes. Place on a baking sheet lined with parchment paper.
- Bake in a preheated oven at 350°F (175°C) for 15-20 minutes, or until crispy and golden.
Cooking time: 15-20 minutes
Chia Seed Pudding with Hemp Seeds
This recipe combines the benefits of chia seeds and hemp seeds to create a deliciously healthy dessert or snack. With its creamy texture and nutty flavor, you’ll be hooked!
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 2 tablespoons honey or maple syrup (optional)
– 2 tablespoons hemp seeds
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Stir well to combine.
2. Add honey or maple syrup if desired, and stir again.
3. Cover the bowl with a lid or plastic wrap and refrigerate for at least 4 hours or overnight.
4. Just before serving, sprinkle hemp seeds on top of the pudding.
5. Serve chilled, garnished with your favorite fruits or nuts.
Cooking Time: 4 hours (or overnight)
Tips:
– You can adjust the amount of honey or maple syrup to your taste.
– Hemp seeds can be toasted in a dry pan for added crunch and flavor.
– Store leftover pudding in an airtight container in the refrigerator for up to 3 days.
Enjoy your nutritious and delicious Chia Seed Pudding with Hemp Seeds!
Sesame Seed-Crusted Salmon
This recipe adds a delightful crunch to the classic salmon dish by coating it with toasted sesame seeds. The result is a flavorful and textured meal that’s sure to please.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup sesame seeds
– 1 tablespoon olive oil
– 1 teaspoon lemon juice
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together sesame seeds and salt.
3. Rinse the salmon fillets under cold water, pat dry with paper towels.
4. Drizzle olive oil over each fillet, then sprinkle with the sesame seed mixture, pressing gently to adhere.
5. Place the coated salmon on a baking sheet lined with parchment paper.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Tips:
– For an extra crispy coating, broil the salmon for an additional 2-3 minutes after baking.
– Serve with your favorite sides, such as quinoa and roasted vegetables, for a well-rounded meal.
Sunflower Seed Butter and Flaxseed Toast
This simple recipe combines the creamy richness of sunflower seed butter with the nutty flavor of flaxseed toast, making for a satisfying snack that’s also packed with nutrition.
Ingredients:
– 2 tbsp sunflower seeds
– 1/4 cup water
– 1 tsp salt
– 2 slices whole grain bread (such as whole wheat or rye)
– 1/4 cup ground flaxseed
– Optional: honey, maple syrup, or other toppings of your choice
Instructions:
1. Preheat a toaster or conventional oven to 350°F (175°C).
2. Spread the sunflower seeds on a baking sheet and toast for 5-7 minutes, or until fragrant and lightly browned.
3. Allow the toasted sunflower seeds to cool slightly, then blend with water and salt in a food processor until smooth and creamy.
4. Toast the bread slices until lightly browned.
5. Spread 1-2 tbsp of the sunflower seed butter on each toast slice.
6. Sprinkle ground flaxseed over the top for added nutrition and crunch.
7. Enjoy as is, or add your favorite toppings (such as honey or chopped nuts) for extra flavor.
Cooking Time: 10-12 minutes
Pumpkin Seed and Chia Seed Oatmeal
Start your day with a nutritious and flavorful bowl of oatmeal, infused with the warm flavors of pumpkin and the nutty goodness of chia seeds.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup water or milk (or a combination of both)
– 1 tablespoon pumpkin seeds
– 1 teaspoon chia seeds
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer over medium heat.
2. Add the oats and cook, stirring occasionally, until the oats have absorbed most of the liquid and the mixture has thickened, about 5-7 minutes.
3. Stir in the pumpkin seeds, chia seeds, honey or maple syrup (if using), and salt.
4. Cook for an additional 1-2 minutes, until the flavors are well combined.
5. Serve hot, topped with your choice of nuts, fruit, or a dollop of yogurt.
Cooking Time: 8-10 minutes
Sesame Seed and Flaxseed Hummus
This recipe combines the creamy texture of traditional hummus with the nutty flavor of sesame seeds and the omega-rich goodness of flaxseeds. Perfect for snackers and health enthusiasts alike!
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup tahini
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– 1 tablespoon sesame seeds
– 1 tablespoon ground flaxseeds
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– Water, as needed
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine the chickpeas, tahini, lemon juice, garlic, sesame seeds, flaxseeds, and salt.
3. Blend on low speed until smooth, stopping to scrape down the sides as needed.
4. With the blender running, slowly pour in the olive oil and continue blending until well combined.
5. Add water as needed to achieve desired consistency.
6. Taste and adjust seasoning if necessary.
Cooking Time: None! Simply blend and serve.
Sunflower Seed and Pumpkin Seed Salad
This crunchy and nutritious salad combines the nutty flavors of sunflower seeds and pumpkin seeds with fresh greens and a tangy dressing. Perfect as a healthy snack or side dish, this recipe is easy to prepare and packed with protein-rich ingredients.
Ingredients:
– 1/2 cup sunflower seeds
– 1/4 cup pumpkin seeds
– 4 cups mixed greens (such as arugula, spinach, and lettuce)
– 1/2 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the sunflower seeds, pumpkin seeds, and mixed greens.
2. If using feta cheese, sprinkle it over the top of the salad.
3. Drizzle the olive oil and apple cider vinegar over the salad, tossing to coat.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 5 minutes
Chia Seed and Hemp Seed Protein Bars
A nutritious snack packed with omega-rich goodness! These no-bake bars are perfect for a quick energy boost or post-workout treat.
Ingredients:
– 1 cup rolled oats
– 1/2 cup chia seeds
– 1/4 cup hemp seeds
– 1/4 cup honey
– 1/4 cup nut butter (peanut butter or almond butter work well)
– 1/2 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine oats, chia seeds, and hemp seeds.
2. In a separate bowl, mix honey, nut butter, and vanilla extract until smooth.
3. Add the wet ingredients to the dry ingredients and stir until well combined.
4. Press the mixture into a lined or greased 8×8 inch baking dish.
5. Refrigerate for at least 30 minutes or until firm.
Cooking Time: None! These bars are no-bake.
Yield: 12-16 bars
Flaxseed and Sesame Seed Bread
This recipe combines the nutty flavor of sesame seeds with the omega-rich goodness of flaxseeds, creating a delicious and healthy bread perfect for sandwiches or toast.
Ingredients:
– 1 cup warm water
– 2 teaspoons active dry yeast
– 3 tablespoons honey
– 1 tablespoon vegetable oil
– 1 teaspoon salt
– 2 cups all-purpose flour
– 1/4 cup whole flaxseeds
– 1/4 cup sesame seeds
Instructions:
1. In a large mixing bowl, combine warm water and yeast. Let it sit for 5 minutes until the yeast is activated.
2. Add honey, oil, and salt to the mixture. Mix well.
3. Gradually add flour to the mixture, stirring until a sticky dough forms.
4. Fold in flaxseeds and sesame seeds into the dough.
5. Knead the dough for 10 minutes until smooth and elastic.
6. Place the dough in a greased bowl, cover with plastic wrap, and let it rise in a warm place for 1 hour.
7. Preheat oven to 375°F (190°C). Bake for 35-40 minutes or until golden brown.
Cooking Time: 35-40 minutes
Pumpkin Seed and Sunflower Seed Trail Mix
This sweet and savory trail mix combines the nutty flavors of pumpkin seeds and sunflower seeds with crunchy nuts and dried fruits.
Ingredients:
– 1/2 cup pumpkin seeds
– 1/2 cup sunflower seeds
– 1/4 cup almonds, chopped
– 1/4 cup raisins
– 1/4 cup cranberries, dried
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a large bowl, combine pumpkin seeds and sunflower seeds.
2. Add the chopped almonds and stir until well combined.
3. Mix in the raisins and cranberries.
4. Drizzle the honey over the mixture and sprinkle with salt.
5. Toss until all ingredients are evenly coated.
Cooking Time: None! This trail mix is ready to eat straight away.
Chia Seed and Flaxseed Pancakes
Start your day with a nutritious twist on classic pancakes using chia seeds and flaxseeds. These whole-grain breakfast treats are packed with omega-3 fatty acids, fiber, and protein.
Ingredients:
– 1 cup almond flour
– 2 tablespoons chia seeds
– 2 tablespoons ground flaxseed
– 1/4 cup coconut sugar
– 2 large eggs
– 1/2 cup plain Greek yogurt
– 1/4 teaspoon salt
– 1 tablespoon honey or maple syrup (optional)
Instructions:
1. In a medium bowl, whisk together almond flour, chia seeds, flaxseed, and coconut sugar.
2. In a separate bowl, whisk together eggs, Greek yogurt, and honey or maple syrup (if using).
3. Add the wet ingredients to the dry ingredients and stir until combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop batter by 1/4 cupfuls onto the skillet.
6. Cook for 2-3 minutes, until bubbles appear on the surface and edges start to dry.
7. Flip and cook for an additional 1-2 minutes.
Cooking Time: 15-20 minutes
Sesame Seed and Pumpkin Seed Stir-Fry
Discover the nutty flavors of sesame seeds and pumpkin seeds in this simple and savory stir-fry recipe.
Ingredients:
– 1 tablespoon sesame oil
– 1 cup mixed vegetables (bell peppers, carrots, broccoli)
– 2 tablespoons sesame seeds
– 1 tablespoon pumpkin seeds
– 1 clove garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat sesame oil in a wok or large skillet over medium-high heat.
2. Add mixed vegetables and cook until tender, about 3-4 minutes.
3. In a small bowl, mix together sesame seeds and pumpkin seeds.
4. Add garlic, soy sauce, salt, and pepper to the vegetable mixture. Stir-fry for an additional minute.
5. Add the sesame-pumpkin seed mixture to the vegetables and stir-fry for another 2-3 minutes, until well combined.
Cooking Time: 10-12 minutes
Sunflower Seed and Chia Seed Muffins
These wholesome muffins are perfect for a healthy breakfast or snack option. The combination of sunflower seeds and chia seeds provides a boost of omega-3 fatty acids, protein, and fiber.
Ingredients:
– 1 1/2 cups all-purpose flour
– 1 cup rolled oats
– 1/2 cup sugar
– 1/4 cup unsalted butter, melted
– 1 large egg
– 1/2 cup plain Greek yogurt
– 1 tablespoon apple cider vinegar
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 cup sunflower seeds
– 2 tablespoons chia seeds
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together flour, oats, sugar, and baking powder.
3. In a separate bowl, whisk together melted butter, egg, Greek yogurt, and apple cider vinegar.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Fold in sunflower seeds and chia seeds.
6. Divide batter evenly among muffin cups.
7. Bake for 18-20 minutes or until a toothpick inserted comes out clean.
Cooking Time: 18-20 minutes
Flaxseed and Hemp Seed Smoothie
This smoothie combines the nutty flavor of flaxseeds with the earthy taste of hemp seeds, providing a boost of omega-3 fatty acids, protein, and fiber. Perfect for a quick and healthy breakfast or snack.
Ingredients:
– 1/2 cup frozen berries (such as blueberries or raspberries)
– 1 tablespoon ground flaxseed
– 1 teaspoon hemp seed oil
– 1/2 banana, sliced
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. Add all ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness or consistency as needed.
3. Pour into a glass and serve immediately.
Cooking Time: None! Just blend and enjoy.
Pumpkin Seed and Sesame Seed Dressing
Elevate your salad game with this nutty and aromatic dressing, perfect for fall and winter salads. The combination of pumpkin seeds and sesame seeds adds a delightful crunch and nutty flavor.
Ingredients:
– 1/2 cup pumpkin seeds
– 1/4 cup sesame seeds
– 2 tablespoons apple cider vinegar
– 2 tablespoons olive oil
– 1 teaspoon Dijon mustard
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. In a blender or food processor, combine pumpkin seeds and sesame seeds. Process until coarsely chopped.
2. With the blender or food processor still running, slowly add apple cider vinegar, olive oil, Dijon mustard, salt, and black pepper.
3. Continue blending until smooth and creamy, stopping to scrape down the sides of the bowl as needed.
Cooking Time: None
Yield: About 1 cup dressing
Chia Seed and Sunflower Seed Parfait
This refreshing parfait combines the nutty flavors of sunflower seeds with the creamy texture of chia seeds, making it a perfect snack or breakfast option.
Ingredients:
– 1/2 cup chia seeds
– 1/4 cup sunflower seeds
– 1 cup Greek yogurt
– 1 tablespoon honey
– 1/2 cup mixed berries (such as blueberries, strawberries, and raspberries)
– 1 tablespoon granola
Instructions:
1. In a small bowl, mix together chia seeds and water to form a gel-like consistency. Let it sit for 5-10 minutes.
2. In a separate bowl, combine Greek yogurt, honey, and mixed berries. Mix until well combined.
3. Layer the parfait by starting with the chia seed mixture, followed by the sunflower seeds, yogurt mixture, and finally the granola.
4. Refrigerate for at least 30 minutes to allow flavors to meld together.
Cooking Time: None, as this is a no-bake recipe!
Sesame Seed and Flaxseed Crackers with Herbs
These crunchy crackers are perfect for snacking or serving alongside your favorite dips. With the nutty flavor of sesame seeds, the earthy taste of flaxseeds, and a hint of herbs, you’ll be hooked!
Ingredients:
– 2 cups whole wheat flour
– 1/2 cup rolled oats
– 1/4 cup sesame seeds
– 1/4 cup ground flaxseed
– 1 teaspoon salt
– 1 tablespoon olive oil
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh chives
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine flour, oats, sesame seeds, and flaxseed.
3. Add salt, olive oil, parsley, and chives. Mix until dough forms.
4. Roll out dough to 1/8 inch thickness. Cut into desired shapes.
5. Place on prepared baking sheet and bake for 15-20 minutes, or until golden brown.
Cooking Time: 15-20 minutes
Summary
Achieve hormonal balance with these nutritious seed cycling recipes! Seeds like pumpkin, flax, sesame, and sunflower are packed with omega-3s, protein, and fiber. Try making a Pumpkin Seed and Flaxseed Smoothie Bowl or Sesame Seed Energy Bites with Dates for a quick pick-me-up. For a satisfying snack, go for Sunflower Seed and Chia Seed Granola or Flaxseed and Pumpkin Seed Crackers. And don’t forget to add some seeds to your meals – try Sesame Seed-Crusted Salmon or Sesame Seed Butter on Flaxseed Toast. Whatever you choose, these recipes will help you balance your hormones naturally!
