A nutrient-dense blend that fuels the body with essential fats, protein, fiber, and antioxidants. Ideal as a snack, smoothie topping, or salad enhancer.
Preparation Time
- Prep: 5 minutes
- Total: 5 minutes
- Servings: 10 (about ¼ cup per serving)
Ingredients
- ½ cup raw almonds
- ½ cup raw walnuts
- ½ cup raw cashews
- ¼ cup pumpkin seeds (pepitas)
- ¼ cup sunflower seeds
- 2 tbsp flaxseeds (whole or ground)
- 2 tbsp chia seeds
- Optional: pinch of cinnamon or cayenne for flavor
Instructions
- Combine all nuts and seeds in a large glass jar or airtight container.
- Stir gently to ensure an even mix.
- Store in a cool, dark place for up to 2 weeks (or refrigerate for longer shelf life).
Estimated Nutritional Value (Per ¼ Cup Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~210 kcal |
| Protein | ~6 g |
| Carbohydrates | ~8 g |
| Fiber | ~4 g |
| Healthy Fats | ~18 g |
| Omega-3 ALA | ~1.8 g |
| Magnesium | ~80 mg |
| Vitamin E | ~15% DV |
Evidence-Based Health Benefits
1. Cardiovascular protection
Nuts and seeds improve lipid profiles, reduce inflammation, and lower blood pressure.
Reference: Aune et al., BMC Medicine, 2016.
2. Rich in plant-based omega-3 and antioxidants
Flax and chia seeds contain ALA; walnuts and sunflower seeds provide polyphenols and vitamin E.
Reference: Griel et al., J Nutr, 2007.
3. Promotes satiety and metabolic health
High fiber and healthy fat content help control hunger and support blood sugar balance.
Reference: Ros et al., Am J Clin Nutr, 2010.
Tips for Best Results
- Use raw and unsalted varieties to avoid added oils and sodium.
- For maximum nutrient absorption, grind flaxseeds before eating.
- Sprinkle the mix over yogurt, oatmeal, or salads.
- Toast lightly (no oil) for extra flavor, but avoid burning to preserve healthy fats.
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