The Green Folder


Munchy Seeds – a powerhouse snack

Looking for a snack that is just not healthy but promotes health? I have been making these as a snack for years, my son actually tells me when we are running low! May I introduce to you the wonderful, magnesium rich,  vitamin loaded……

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Munchy Seed Mix

Skip to the bottom of the page to find out how if you do not need the blurb and just want a tasty, healthy snack!

For about 5 cups of munchy seeds, you will need a 120g bag of pine nuts,  a 190g bag of sunflower seeds,  and a 250g bag of pumpkin kernels, (or similar quantities),  Savoury spread -Marmite – and some water. It’s going to cost about $15 NZD for about 25 servings, ·60c a snack – less if you buy in bulk – I would say that is epic value, here’s why.


A handful of this mix will take care of your hunger, while also enhancing your health.


The Sunflower seeds will give significant amounts of vitamin E, magnesium and selenium.  Why is this important?

Well, Vitamin E is an anti-inflammatory and has cardiovascular benefits. Magnesium calms nerves, muscle and blood vessels and is good for bone health. Selenium will improve detoxification and help with insomnia and the phytosterols in sunflower seeds help to lower cholesterol.  Pretty good for a tiny seed. MAGNESIUM BENEFITS

Add a handful of pumpkin seeds and you can add to this a good source of Omega-3, good for the heart and liver.  There is some zinc which is good for the immune system and more magnesium.  They are also high in Phosphorous, calcium, and iron.  Good for Veggies.

Add a handful of pine nuts and you do add calories but their high caloric content chiefly comes from monounsaturated fatty acids like oleic acid that helps to lower LDL or “bad cholesterol” and increases HDL or “good cholesterol” in the blood.  You also get another healthy dose of iron, vitamin E and phosphorus, working with calcium, is good for bones and teeth.


Now I am not trying to say that MSM will change the world, but I am saying a handful of these in your salad or eaten as a snack, incorporated in a sandwich or wrap or eaten, like we do mostly on hot toast with butter,  is better than any alternative I can think of, that gives as much bang for your buck and is so tasty!  Maybe I should have called them tasty seeds.


I actually fell into this recipe as I used to make seed sandwiches for the kids.  When I entered the world of school lunchboxes, the containers would come home with all the seeds rattling around and stuck to every surface.  I tried sticking them to the bread with peanut butter or  Marmite. The seeds still came back with soggy bread! Then I tried covering the seeds in the savory spread. BINGO, a powerhouse snack I could put into a snap lock bag.

All you have to do is mix a handful each (1/4 cup) of sunflower seeds, pine nuts and pumpkin kernels.  Put them in a pan, no need for any oil, and continually stir over a medium, heat for 8-10 mins or until you hear the mix start to crackle.  Turn the heat off and keep string until they are quiet.  Now add the savory spread and stir quickly.  Do not panic the spread will stick to the bottom.  Now add the water about 2 Tbsp while you keep mixing.  Tip out onto greaseproof paper and allow to cool.  Done.  Now I love Marmite, so will use 3 or 4 teaspoons.  1 teaspoon will give you a yummy non-Marmite tasting batch.  You just have to find your own level here.

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If you are a cold hard fact type of person see the figures below. They are a rough guide, I had to do some maths here but you can see that a serve MSM will go a long way to help you achieve all the vitamins and minerals you need for a day. The toasting will change theses stats minimally, so eat them raw if you prefer.


¼ cup of Sunflower seeds provide

  • Vitamin E 82% of the RDI                          
  • Vitamin B1 43% of the RDI
  • Vitamin B6 28% of the RDI
  • Vitamin B3 18% of the RDI
  • Copper 70% of the RDI
  • Manganese 34% of the RDI
  • Selenium 34% of the RDI
  • Phosphorus 33% of the RDI
  • Magnesium 28% of the RDI
  • Folate 20% of the RDI

¼ cup Pumpkin seeds provide

  • Vitamin K18%.
  • Phosphorous 33% of the RDI.
  • Manganese 42% of the RDI.
  • Magnesium 37% of the RDI.
  • Iron 23% of the RDI.
  • Zinc 14% of the RDI.
  • Copper 19% of the RDI.

Fiber: 1.7 grams.Carbs: 5 grams.Protein: 7 grams. Fat: 13 grams (6 of which are omega-6s).


I love Munchy Seed Mix


Is anybody out there listening to me??

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