Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (2024)

Table of Contents
Nut-Free Trail Mix Ingredients Instructions Notes YOU ALSO MIGHT LIKE: Reader Interactions Comments Trackbacks

by Cara

Incorporating new changes into your diet can be easier than you think. If you are anything like me, I immediately correlate losing weight or getting healthy with what I can’t have when the truth of the matter it isn’t always about what you aren’t indulging in. It doesn’t always have to be about eliminating certain foods rather more like adding new foods into your meals to not only boost up it’s nutritional value but all-around goodness to your body. It’s those small changes that mean the world in terms of your health goals. I know, are you shocked that I am talking health here? I will admit that it’s kinda weird for me too because I’m usually postingall-things ooey gooey and delicious. The reality is that I try to eat a very balanced diet (what does that mean anyway??) and if I indulge in my baked goods, I also make sure that I am indulging in the good stuff as well. See? Balanced diet. I didn’t get to where I am today (see that story here) by making major changes–it came gradually and slowly,by adding simple steps and changes into my everyday life.

So what do seeds have anything to do with this?

Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (1)

My purpose in setting up this Guide to Seeds for you is in two-parts: 1). By simply adding them into your diet can be a simple yet effective way to add nutrients andoverall good stuff to your body; and 2).Many ofyou are actually unable to consume nuts (which seem to be in everything vegan these days) so seeds are a great go-to snack. Seeds are packed with vitamins& antioxidants and they are also lifesavers when it comes to egg replacers in vegan baking (flaxseeds and chia). See that post for more info you like.They make for great additionsin what you already eat and they serve as great toppings and garnishes into salads, oatmeal, batters for baking, non-dairy yogurt, cereal, garnishes…I can keep going but I think that you get the point.

Below you will see the nutritional profile of each seed and what they best pair with.If some of these seeds are new to you, I suggest that you play around with them and see what you like. (A peek into my plate:I really lovethe flavor and crunch that sunflower seedsgive tomy salads, I add flaxseed meal into my baked goods for added nutrients,and hemps seeds make a greattoppingin my chia seed pudding). Why is that important to know? It’s not. I just have a thing for useless information.

Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (2)

Another great way to incorporate seeds into your diet is by creating your own mix. Have you been feeling left out with all of those nut-filled trail mixes? (I’m talking to you, person with a nut allergy) Good thing that making your own at home is so quick and tasty: I’ve got you covered with your very own Nut-Free Trail Mix. *enter canned applause here*

Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (3)

Coming from the girl who won’t eat oatmeal for breakfast, doesn’t drink smoothies, or has ever made her own granola, this is absolutelya snack that I can get behind.Packed with cinnamon, crunchy, and full of complex flavorsfrom each seed–hey, even ten minutes later you are picking out chia seeds from your molars (that’s a plus for me).It’s aTrail Mix that keeps on giving.

Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (4)

Print

Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (5)

Nut-Free Trail Mix

Print Recipe

Ingredients

Scale

  • 1/2 c. pumpkin seeds
  • 1/2 c. raw sunflower seeds
  • 2 Tbsp. hemp seeds
  • 1 Tbsp. chia seeds
  • 1 Tbsp. whole flaxseeds
  • 1 tsp. sesame seeds
  • 1/2 tsp. cinnamon
  • 1 Tbsp. maple syrup
  • 1/2 c. golden dried berry mix

Instructions

  1. Preheat your oven to 325 degrees.
  2. In a small bowl, combine all the seeds and cinnamon together. Drizzle the maple syrup and stir with a spoon until well-combined.
  3. Pour over a baking sheet lined with parchment paper.
  4. Bake for 12-13 minutes (halfway throughout mix around with a spoon).
  5. Remove from the oven and add the dried berries and mix. Allow to cool.

Notes

  • Makes 1 1/2 cups
  • Store in an air-tight jar or container.

Have a favorite way to eat your go-to seed? Leave it in the comments! We would love to hear from you.

Happy Seed Eating, friends!

Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (6)

YOU ALSO MIGHT LIKE:

  • Guide to Gluten Free Ancient Grains
  • Guide to Gluten-Free Flours
  • Allergen Friendly Baking Guide
  • Your Guide to Allergen-Friendly Baking: Egg Substitutes
See Also
Fudgy Bourbon Balls RecipeSheet Pan Chocolate Chip Cookie Bars RecipeTop 10 Satisfying Nutella RecipesCreamy Baked Macaroni and Cheese Recipe
Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (11)

About Cara

Based in Chicago with her husband and son, Cara is the creator behind the site Fork and Beans: A place where kids can have fun with their food.

Previous Post: « Vegan Italian “Shepherd’s” Pie

Next Post: Vegan White Chocolate Mousse »

Reader Interactions

Comments

  1. Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (12)Kath

    What s u golden dried berry mix, please?

    • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (13)Cara

      It’s just a mix of dried berries that I get at Trader Joe’s. You can choose whatever dried berries you want really 🙂

      • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (14)Katharine

        Thank you. i am thrilled to have found abut free recipe. I am making this recipe today!

  2. Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (15)Chris

    Whats in the golden dried berry mix?

    • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (17)Nina V

      Tom, 1/4 cup (US) is 60g/ml, when talking about water. It will however change depending on what dried or wet food stuff you are talking about. Even white, raw and brown sugars weigh differing amounts per quarter cup.
      It would be best to measure out a quarter cup of whichever ingredient it is you need, then weigh it, on scales, for future reference. At least, that’s what I do.

      • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (18)tom

        thanks 😉

  4. Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (19)Beth @ Tasty Yummies

    This is amazing Cara!! Such a great post. So much great info and I love the trail mix recipe! I will for sure be sharing! xo

    • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (21)Cara

      HAHAHA! You do realize how much I LOVE it when you comment, right?!!

      • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (22)stephanissima

        I’m here to entertain! 😀

        • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (23)Cara

          Now dance for me!

          • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (24)stephaniessima

            Nevah!
            Hahaha

  6. Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (25)Willow @Will Cook For Friends

    Yum — this granola looks absolutely decadent. I love adding a bunch of seeds to my regular, nutty granola, but I bet this is just as good without the nuts. Love the extra info on all the goodness of seeds, too! 🙂

    • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (26)Cara

      Hi Willow! (waving to you like a little kid) Thank you so much for the comment love. xo

  7. Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (27)Caeli @ Little Vegan Bear

    Wonderful post! I love seeds, they’re such a great addition of flavour, texture and nutrients. I’m always chucking a handful into salads, smoothies, trail mixes and so on. Last night I made a sunflower seed pesto which was divine x

  8. Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (28)Kelly Klepfer

    Love that you made granola out of all of them. Of course I’m thinking how great this would taste sprinkled on my favorite dairy-free ice cream. Ha Ha.

    • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (29)Cara

      And yet another reason why I like you 😉

  9. Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (30)Kate Harvey

    Thank you so much for this! I’m a Celiac and I was just diagnosed with Avenin Sensitive Enteropathy (celiac reaction to oats) but paleo/oat free granola was $12/.5lb at the store!

    • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (31)Cara

      It’s rather wild how expensive it can be, especially when it is SO SUPER easy to make at home. Hope you like it, Kate! xo

  10. Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (32)Elizabeth

    This looks delicious, Im going to make it now… I love Hemp Seeds a lot. Hemp milk yogurt topped with coconut cream and your nut-free trail mix sounds good to me. Still lovin your creativity…

    • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (33)Cara

      Hi Elizabeth 🙂 Thank you so much for your comment, it is so great to hear from you! AND knowing that you like hemp–I find it’s such an acquired taste but I happen to love it too. Do you make your own yogurt at home? Got a recipe for that? I would love to try it! xo

    • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (35)Cara

      You are so welcome, Katie! Thank you for being a little bright light over here. xo

  12. Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (36)Nina V

    Oh bless you Cara. You are such a friend of the nut intolerant.
    Thanks for the Seed Info poster. I will share this post.
    Cheers, Nina 🙂

    • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (37)Cara

      I will take those blessings gladly, friend 😉 xo

  13. Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (38)Paula Jo

    Unless you grind flaxseeds just before using them, you will not absorb any nutrients from them. They will go right through you. Seems like a terrible waste of time and money to not get good use out of them.

    • Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (39)Cara

      Great tip, Paula Jo! Be sure to blend up those flaxseeds, friends 🙂

Trackbacks

  1. Trail Mix Is A Filling

    […] them. They will go right through you. Seems like a terrible waste of time and mo […]

  2. […] 16. Nut-Free Granola […]

  3. […] you want a great Guide to Seeds then thank you to For & Beans excellent […]

  4. […] row: Sandwich – lemon curd – porridge. Lower row: Trail mix – french toast – bread […]

  5. […] Guide To Seeds. I am really loving Chia Seeds right now when I make my buckwheat cereals. […]

Guide to Seeds (and a Nut-Free Trail Mix Recipe) - Fork and Beans (2024)
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