Jane’s Prebiotic Nut/Seed Mix: Cuisine HELP
Mix up a jar and stick it in your fridge for a healthy yogurt or salad topping!
Registered Dietitian Jane Connell has contributed some great posts to the HELPcare blog over the past couple of months. In a couple of them she shares about her nut/seed mix that she makes to ensure a daily intake of a variety of minerals (especially zinc, magnesium, and calcium). This mix is also a great prebiotic food choice!
I gathered the ingredients, and mixed some up for myself this week and it's great! Some of the ingredients may be a bit foreign to you so I'll include some pictures below as well as some tips for the best places to purchase them.
How I Make It:
Most of these ingredients can be found at Costco for a good price (keep in mind you'll be getting them in bulk this way and will want to store the extras in the refrigerator). You can also find these ingredients at health food stores such as Natural Grocers. I will link in the ingredient list below to places to purchase online (although keep in mind that this may not be the most affordable option). Jane recommends getting organic sources of these nuts and seeds if possible.
Ingredients:
- 3/4 cup sesame seeds
- 3/4 cup walnuts
- 3/4 cup pumpkin seeds
- 3/4 cup chia seeds
- 3/4 cup hemp hearts
- 3/4 golden flaxseed meal
Step-By-Step Instructions:
Prep: 10 minutes | Servings: 36
- Measure out ingredients and mix in a bowl. It may be easiest to use one with a spout.
- Pour into a quart sized canning jar. Using a funnel such as this will help prevent spilling. Jane uses a creased piece of parchment paper to help pour it into the jar.
- Store in the refrigerator and enjoy 2 tablespoons daily over yogurt, in a smoothie or as a salad topper.
Share this:
Like
Helpful
Hug