How-Tos/ Nutrition/ RECIPES

How To Eat More Seeds Every Day [+ A Super Seed No Recipe Recipe]

bowl of oats topped with super seeds

Last week I wrote ‘5 Reasons to Eat SuperSeeds Every Day’, and today I am going to share some ideas on HOW to eat more seeds every day.

When it comes to getting into the rhythm of doing something every day, it helps to make it as accessible as possible and as easy as possible.


tablespoon and seeds in a jar

My superseed no recipe recipe below is the best way I have found to make everyday seed-eating most accessible and efficient. I eat them almost mindlessly and rarely skip a day.

The glass jar I keep them in is always front and center in my refrigerator. By making a mix, you avoid having to grab different individual bags of seeds each day, but still get all the amazing benefits of eating multiple types of seeds each day.

Let’s face it, those bags can get lost in the pantry and sit lonely and unused, and an empty jar waiting to be refilled can solve that problem.

A glass jar is key. You can see what is in it, and it is easy to grab and use while making breakfast, lunch, dinner or snack.

I use a mason jar, and have been eyeing this glass jar clip and spoon that fits around the lip of a wide mouth mason jar would be perfect for scooping seeds efficiently. It’s only $3.99!

It would eliminate that one more step of searching for a spoon, and it is cute to boot. I also keep my ground coffee in mason jars, so I may have to buy 2! I just put it on my Amazon Wish List. 


layered Mixed seeds in a mason jar

If you want to know why I am so giddy this pretty jar of seeds, make sure to read this post about their amazing health benefits.

Little seeds pack a nutritional punch!

They contain all the starting materials needed to grow into a complex plant, and because of this, they are a very alive, nutritious food.


layered Mixed seeds in a mason jar

Super Seed No Recipe Recipe

A no recipe, recipe!

Layer choice of seeds – I most often use chia, hemp, sesame, flax, pumpkin and sunflower–  in a glass jar, adjust the amounts for your personal taste.

Leave some room at the top for easy mixing. Add a lid and shake, shake, shake!


How To Eat More Super Seeds Everyday

Bowl of Salad with mixed vegetables, berries and superseed mix

Strawberry Salad topped with seeds

Top your green leafy salad. I so enjoy the crunch that seeds give my salads. I try and eat a green leafy salad every day, so this is a great way to eat seeds at the same time!


bowl of oatmeal topped with seeds and date paste

bowl of oatmeal topped with seeds and date paste

Sprinkle on top of oatmeal or chia oats. My go-to breakfasts foods are oats and quinoa, so again, seeds are a great way to add crunch and even more nutrition to an already super healthy and filling breakfast.

I am all about high-nutrient foods, so layering on nutrients makes me happy.


Cinnamon Chia Quinoa Breakfast Bowl

Strawberry Chia Hemp Quinoa Breakfast Bowl

Peaches and Cream Quinoa Breakfast

Strawberries & Cream Chia Hemp Quinoa Breakfast Bowl

Sprinkle on top of your breakfast quinoa, to make a filling and delicious breakfast even more so!


Oatmeal Chocolate Bar Close Up

No Bake Clean Eating Peanut Butter Chocolate Crispy Bars

Stir into your favorite chocolate recipes.

Some examples?

Add seeds to my Best Recipe I Every Messed Up Bars or my No Bake Clean Eating Chocolate Peanut Butter Bars, sprinkle on top of No Bake Chocolate Peanut Butter Freezer Slice or roll No Bake No Sugar Chocolate ‘Larabar’ Truffles in the superseed mix for a yummy crunch!


Add to your favorite smoothie bowl or smoothie recipe. I have a recipe for Cinnamon Quinoa Quick Cracker Crunch Topping that I use to top smoothie bowls. Add superseed mix in place of the chia seeds in the recipe.


bowl of thawed cherries topped with super seed mix

Sprinkle on top a bowl of fruit. Use either fresh fruit OR what I do almost daily: thaw some frozen berries (another superfood!) for 30 seconds in the microwave and then sprinkle on seeds for a fruity crunchy superfood snack!


Mixed seeds in a mason jar

Super Seed Tips

  • Try to find seeds that are in their raw state or only lightly roasted. Roasting seeds form a potentially harmful compound called acrylamide which is a carcinogen. It also reduces the amounts of minerals and amino acids, which lowers their nutritional value. Health food bulk bins are a great place to look for raw seeds.
  • Store in refrigerator to extend the life of your seeds and keep them as fresh as possible.
  • Make small batches.
  • Eat at least a tablespoon a day, 2 if you can!
  • Flax is the best ground up to absorb the nutrients. I always grind before adding to my jar.
  • Sesame seeds are the best ground up too, but I often keep them whole because of their yummy crunch!
  • You could dump the whole jar into a food processor or high-speed blender and grind them all up if you are not one for a crunchy texture.
  • Some of the suggestions above would work better with smaller seeds– like chia, hemp and sesame–for example, the  No Bake No Sugar Chocolate ‘Larabar’ Truffles. The smaller seeds would add great texture. Pumpkin and sunflower seeds would not ‘stick’ to the truffles as nicely.
  • Some other ideas? Add to homemade yogurt bark. Add to homemade dark chocolate bark. Add to homemade fruit leather. Top your ice cream sundae with homemade chocolate sauce for a healthy crunch.


As you can see, there are so many ways simple ways to eat more seeds every day. I hope you are inspired to get this superfood into your daily eating routines.

bowl of oats topped with super seeds mix

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