This post may contain affiliate links. Please read our disclosure policy.
This tasty 5-seed omega seed mix combination is packed with rich flavor, vitamins, minerals, and the all-important Omega-3s! A delicious ‘nutrient booster’ for tons of meals!
This omega seed mix combines some of the healthiest seeds in the world – for a delicious, versatile snack option and omega boost. More than that, though, this combination of healthy seeds is also packed with fiber, protein, and several vitamins and minerals (including Vitamin E, iron, and zinc). Thus, this blend has become my ultimate ‘nutrition’ booster to add to meals. Also, this mix can be eaten alone as a tasty treat.
Unlike my vegan protein blend (which contains the same combination of seeds), this protein mix is left whole – for longer shelf life. Though, check out my recipe notes for further tips and guidance.
Best of all, this omega seed mix is cheaper to make than buying a prepared blend, and it is paleo and vegan friendly.
Omega-3 (and omega-6) fatty acids are actually essential fatty acids that our bodies need to function. However, they aren’t naturally occurring nutrients within our bodies, so we have to source them from the food we eat.
For vegetarians and vegans, this becomes trickier because omega-3 has several forms of essential fatty acids, the three most important being ALA, DHA, and EPA. The latter two aren’t found in many plant-based foods – most commonly they are sourced from fish.
Note: in fact, this omega-3 sprinkle focuses on ALA omega-3. This type can then be converted into EPA and DHA (though in small quantities). If you’re worried about not consuming the required levels of EPA/DHA then you may be interested in finding a vegan supplement option.
Want to save this recipe?
Omega-3 Benefits
First, let’s look at the various health benefits of Omega-3 fatty acids:
- Omega-3 is linked with several benefits for heart health, including reducing blood pressure, raising good HDL cholesterol levels, preventing blood clots, preventing the build-up of plaque in arteries, and reducing triglycerides (Source).
- Omega-3s are also known to reduce harmful inflammation, which could lead to various chronic conditions (including cancer, heart disease, etc.) (Source).
- These fatty acids are also known to fight/help treat autoimmune diseases, including type 1 diabetes, MS, Crohn’s, lupus, rheumatoid arthritis, and psoriasis (Source).
- They are also linked with brain health. Several studies have found that higher omega-3 intake can mean a lower mental decline rate and a lower risk of Alzheimer’s. Though, this needs to be researched further (Source).
- According to several studies, those who consume omega-3s regularly are not only less likely to be depressed, but those who are can see their symptoms improve (Source). More so, they may even decrease violent behavior and help decrease the frequency of relapse for those with schizophrenia/bipolar disorder.
- DHA omega-3 is critical for retinal eye health and reduces the risk of permanent eye damage or even blindness.
- Bone and joint health may also see an improvement. Studies show that they can improve bone strength and reduce the risk of osteoporosis and arthritis (Source).
In fact, there are many other possible benefits (with the aid of studies) to consuming omega-3 fatty acids. You can read the full list here. Just remember that this list talks about the combination of Omega-3 fatty acids, not just ALA.
The Ingredients
- Sunflower seeds contain 2g protein per tablespoon and ZERO cholesterol. Plus, a moderate dose of magnesium, potassium, zinc, iron, folate as well as essential fats and Vitamins A, B, and E.
- Pumpkin seeds contain 1g protein per tablespoon and are a rich source of magnesium, iron & zinc as well as antioxidants, and many other nutrients.
- Shelled hemp seeds contain 3g protein per tablespoon and are one of the only Vegan ‘complete sources of protein’ – thus a great high-quality plant-based protein. Though they also contain high levels of magnesium and fiber.
- Chia seeds contain 2g protein per tablespoon, and are high-fiber, low-carb, with lots of antioxidant content.
- Flaxseeds (also called linseeds) contain 1.3g protein per tablespoon, as well as being a good source for fiber and several vitamins/minerals. Though the majority of the health benefits are due to the omega-3s content, lignans, and fiber.
To read a more in-depth look at the omega 3 benefits of each, check out my protein blend post.
How To Make This Omega 3 Vegan Seed Mix
The process couldn’t be any simpler. Just mix the seeds and then move to an airtight container – I like to use a glass jar.
How To Store
You can keep this seed mix at room temperature for 1-2 months (depending on how fresh the seeds are). Make sure to keep them in a cool, dark place, to help to maintain the omega-3 fatty acids as they lose their health benefits when exposed to heat and light.
Keeping the blend in an airtight container in the fridge can help to increase the shelf life by months. Moreso, keeping the mixture in the freezer will help to keep the seed mix for well over a year.
How To Use
There are tons of ways to use this omega boost omega seed mix.
- Mix into bread dough – like this Simple Homemade Multigrain Bread Recipe, How to make Whole Wheat Bread at home
- Salad Toppings – like this Vegan Kale, Butternut Squash + Quinoa Salad, Easy Spinach and Blackberry Salad, and Spinach Strawberry Salad.
- Sprinkle over pasta – like this Creamy Vegan Mac and Cheese, Simple Roasted Red Pepper Pasta, and ‘Zoodles’ With Home-made Pistachio Pesto.
- Sprinkled over your breakfast: with cereal, a yogurt bowl (with almond yogurt, coconut yogurt, or dairy yogurt), homemade muesli, or a bowl of oatmeal/overnight oats (like these The Best 5 healthy Dessert Inspired Overnight Oats). In fact, this is one of my favorite oatmeal toppings along with fresh berries.
- As a smoothie topping: over smoothie bowls or added to smoothie blends (like these breakfast smoothies).
- Use as the base for a delicious omega 3 trail mix that your family will love. Mix with dried fruits and some Healthy Dark Chocolate.
Recipe Notes
- If you prefer the omega 3 sprinkles to be slightly broken up, it’s best to blend in smaller batches. Then keep the ground seed mix in the fridge for up to 1 month.
- You can flavor the seeds for a tasty and nutritious snack. I.e. with a little soy sauce, salt, and pepper in the oven at 350ºF/175ºC for 14-18 minutes, flipped once. The heat will destroy some of the nutrients though.
- Avoid using unshelled hemp seeds, as they are fairly hard on your teeth.
Related Recipes
- 5-Seed DIY Vegan Protein Powder / Blend
- The Best Seed Cracker Recipe
- The Ultimate Guide: Homemade seed & Nut butter recipes
- A Comprehensive Guide To Vegan, Dairy-Free Milk
- Chocolate Covered Healthy Fruit and Nut Bars
Healthy Omega Seed Mix (high protein, high fiber, nutrient-dense)
Ingredients
- 1/2 cup sunflower seeds
- 1/2 cup pumpkin seeds
- 1/2 cup shelled hemp seeds
- 1/4 cup chia seeds
- 1/4 cup flax seeds
Instructions
- Simply mix the seeds together and store in an airtight container – such as a glass jar.
How To Store
- While you can keep this seed mix at room temperature for 1-2 months (depending on how fresh the seeds are). Make sure to keep them in a cool, dark place, to help to maintain the omega-3 fatty acids- that lose their health benefits when exposed to heat and light.Keeping the blend in an airtight container in the fridge can help to increase the shelf life by months. Moreso, keeping the mixture in the freezer will help to keep the seed mix for well over a year.
Video
Notes
- If you prefer the omega-3 sprinkle to be slightly broken up/ground, it’s best to do this in smaller batches and keep the ground seed mix in the fridge for up to 1 month.
- You can flavor the seeds for a tasty and nutritious snack. I.e. with a little soy sauce, salt, and pepper in the oven at 350ºF/175ºC for 14-18 minutes, flipped once. The heat will destroy some of the nutrients though.
- Avoid using unshelled hemp seeds, as they are fairly hard on your teeth.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I’d like to keep the mix raw…
Do you think flavoring and drying them in my dehydrator would work the same as the oven…that way I get the flavor ant the enzymes!
Hi Yolanda,
I recommend keeping the seeds raw, no need to dry them in the oven or dehydrator.
I just made this mix and sprinkled it over my avocado toast, I look forward to using it on my muesli and sprinkling over my porridge and salads! Delicious!
Glad you liked it, Tracey.
Hi..do I need to roast the chia seeds first before mixing?
Hi Marjorie,
There is no need to roast the chia seeds before mixing.
Hi Samira,
Can you please tell how much time this pack consumes to show its results?
As I’m consuming it from 3-4weeks but haven’t noticed any changes in my hairfall
consuming roasted seeds– pumpkin(2spoons), black sessame(1), chiaseeds(1), sunflower(2),,flaxseeds(2)..made a mixture of these seeds and consuming 1table spoon a day..
Please reply
Hi Rashmi,
It’s best to consult with a medical professional. I can’t advise on how this mix would affect different people.
Hi Samira,
Love your recipes and been trying some simple things out. I would like to ask about your Omega 3 recipe. Is there anything that can replace shelled hemp seeds. They aren’t available here and if they are available they cost around USD 11 for only 100 grams. They are a bit out of my budget. Please help!
Hi Maya,
You can just omit the hemp seeds and stick with the other 4 seeds. If you really want to add an extra, you could add some sesame seeds or pine nuts (which are considered a seed as well). I hope this helps.