Sweet or spicy roasted seeds   

A versatile, crunchy treat that’s great for gifting!

Health-conscious eaters have long embraced seeds, given that they are nutritional powerhouses and often favoured by those allergic to nuts. Rich in protein, fibre, unsaturated fats and omega fatty acids, seeds can be the perfect pick-me-up and if you buy raw ones to roast at home, they’re quite inexpensive as well. I like to use the sweet version (recipe below) as a topping for granola, porridge or yogurt; it’s also fantastic scattered on melted dark chocolate to make a crunchy bark. The savoury version provided here is superb on top of salads, soups, roasted vegetables, avocado toast and more. If you are a fan of sweet and spicy combos, I think you’ll find that a mashup of these two recipes is pretty awesome as well – in fact, it’s my new go-to hostess gift.

Ingredients

Sweet version:

• 1 cup (133 g) raw sunflower seeds
• 1 cup (120 g) raw pepitas (green pumpkin seeds)
• 3 tablespoons (45 mL) honey
• 2 tablespoons (30 mL) canola (or other neutral) oil
• 1/2 teaspoon (3 g) sea salt
• 1/2 teaspoon (1 g) freshly ground cardamom (or cinnamon)

Spicy version:

• 1 cup (133 g) raw sunflower seeds
• 1 cup (120 g) raw pepitas (green pumpkin seeds)
• 2 tablespoons (30 mL) canola (or other neutral) oil
• 1/2 teaspoon (1 g) each cumin, smoked paprika, chili powder and black pepper
• 1 teaspoon (6 g) sea salt

Method

• Preheat oven to 350F. Line a baking tray with parchment paper (or two trays if making both versions) and set aside.
• To make the sweet version, combine sunflower and pumpkin seeds in a medium bowl. Warm the honey gently in the microwave to thin it, then blend it in a small bowl with the canola oil. Drizzle the mixture over the seeds and stir to blend well. Transfer to the prepared baking sheet and sprinkle with the salt and cardamom. Bake for 10 – 12 minutes until just beginning to brown, stirring twice during cooking time. Remove from oven and let cool, then break apart into small clumps.
• For spicy version, combine sunflower and pumpkin seeds in a medium bowl. Drizzle with canola oil and stir to evenly coat seeds. Combine the cumin, paprika, chili powder, pepper and salt in a small bowl. Sprinkle over the seed mixture and stir to blend well. Transfer to the prepared baking sheet and sprinkle with the salt and cardamom. Bake for 10 – 12 minutes until just beginning to brown, stirring twice during cooking time. Remove from oven and let cool, then break apart into small clumps.
• Store roasted seeds in an airtight container at room temperature for up to a week, or refrigerate for up to two weeks.

Each recipe makes approximately 2 cups (175 g).