Seeds and nuts blend

Because seeds and nuts are an important source of oils, and because they are easy to binge-eat for me, they are a part of my daily eating habit, but only in limited portions.  I limit them, not because they are unhealthy, but because the binge-eating is just an awful calorie increasing habit.

In order to be successful in staying away from the binge, I make a blend that is very tasty, has a variety of healthful seeds and nuts, and can be made ahead of time and kept in the refrigerator for a few days.

The mix I use most of the time consists of raw cashews, golden roasted flax seeds, chia seeds, and avocado seeds (see my post on avocado seed preparation.).


2 tbsp raw cashew pieces
1 tbsp golden roasted flax seeds
1 tbsp chia seeds
1 avocado seed, prepped and chopped
1/2 tsp cumin powder (optional, but wow, is it good!)


Prep the avocado seeds as shown in this post.  Add avocado seed pieces and all other ingredients to a food processor or grinder.  Grind all ingredients to a fine texture.  The mix retains its great flavor for several days, refrigerated in an airtight container.

Since you might use this seed mixture in a variety of dishes, including breakfast smoothies, you might forego the cumin, but I find it to be very mild, and it adds a rich taste to the smoothies.


Eating sprouts, cheap and easy, and super nutritious

Sprouts will provide a big nutritional punch to our diets, and are very easy to grow at home.  And, it’s cheap!

My first adventure with sprouting, about four years ago, was pretty fancy.  I bought a very nice sprouting kit from Amazon that was pretty easy to use, and it worked like a charm, that is, until I lost a couple of the pieces in the dishwasher, finally rendering it unusable.  It wasn’t $30 wasted, but it was still $30!  And, it is just not necessary to be fancy.

Sprouts are surprisingly filling!  This is a picture of my breakfast this morning, a big bowl full of sunflower seed sprouts.  This was taken before I added a sweet oil-free and low sodium homemade salad dressing as a topping, along with a couple of pieces of fruit, on the side, to prepare for the hard day ahead.

sprouts4If you aren’t familiar with the sprouting process, there are tons of great videos on YouTube that can help, but some of them may scare you away from it by making it sound so ominous and time-consuming.  It’s not brain surgery!  The seeds do all the real work!

Sprouts prepThe simple process goes like this:

  1. Select the seeds you want to use.  Remember, beans are seeds!  There are lots of bean varieties that are perfect for sprouting: mung, garbanzos, lentils, adzuki.  But, you can also choose non-bean seeds, like the raw sunflower seed in the breakfast picture above.  Broccoli seeds are fantastic, too.  These can be ordered online through Amazon or from health food specialty sites.  Of course, if you grow your own, just save the seeds and use them.
  2. Wash them thoroughly, and then wash them again!  The biggest complaint (an unfounded fear) is that with all the water that the beans sit in during the sprouting process, they are susceptible to molds.  This is true if you don’t follow the process, but again, it’s not brain surgery!
  3. After washing them, put them in an airtight glass container, fill with water, and put the lid on the jar.  This is only for the first 24 hours.  Set them aside at room temperature, preferably out of the sunlight.  Under a box, like this one (above right), works very well.  One side of the box is lifted in this picture so that you can see the sprout jars, but if the box is deep enough, you should cover them completely.  A towel, or anything that will stay in place that keeps them in the dark, works just fine, too.
  4. Day 1 sproutsAfter 24 hours, remove the sprouts from the soak, pouring them into a colander, or a large sieve.  This picture was taken after these lentils were soaked for about 24 hours.  You can see the sprouts already forming.  Nature is working her magic!
  5. After the first 24 hours, you do not need to soak the seeds again.  Instead of soaking, you will give them “waterings” 2 or 3 times a day, and use a lid that has holes in it, or punch some holes in it yourself.  See the picture above to see the lids I used on these vintage mason jars from Ball (I bought these at Target, 4 for $10).  Just remove the seeds from the jar, and wash them.  This is a watering process, but it also cleans them again and again.  Rinse the jars thoroughly, while the seeds are draining in your sieve or colander.  The seeds will still be wet, but put them in the jar.  There will not be enough water to pool at the bottom of the jar.  These little sprouts drink up a lot of water, and they will dry out if allowed to go too long without washing again.  Remember, you do not want to put them in an airtight container for this washing process over the next few days.  They need air!Day 2 wash
  6. After 3 to 5 days, longer for some seeds, you will have some luscious, extremely healthful, sprouts that you can use for toppings, or as a main feature in your meal.
  7. Once you’ve decided it’s time for them to be eaten, put them back in an airtight container and store in the refrigerator.  You should plan on eating them within 2 to 3 days so they will remain fresh and tasty.

The process is easy, each washing taking about five minutes.  I have four jars going at the same time, so I spend about ten minutes three times a day, usually while I’m waiting for my meal to finish cooking, or just before bedtime after the kitchen is clean and ready for the next day.

There are a variety of methods, and of course, a large variety of favorite sprout seeds.  I would love to hear your ideas and tips on great seeds to use.  Enjoy!

Banana Avocado Breakfast Smoothie

In order to get out the door and to work on time, I put all these items in an airtight container the night before so that I can simply put it all in a blender for my breakfast the next morning.  I can even drink it on the way to work, so it’s a time-saver.  And, it’s very healthful and delicious.  Here is the basic smoothie, and I change it up with new things occasionally.

1.5 cups unsweetened coconut milk
1 banana, sliced
1 avocado, skin and seed removed
1 cup fresh blueberries (frozen okay during off-season)
1/4 cup flax or chia seeds, freshly ground (I use a dedicated coffee grinder)
4 sprigs of fresh mint, chopped with long stems removed
1 large handful of fresh greens (spinach and baby kale are ideal!)
Ice cubes as desired

Place all items in blender, and blend to desired consistency.  I use the puree setting on my blender, and it’s very smooth and delicious.  It makes about 16 oz.

Substitutes: Any berries, walnuts instead of listed seeds, nut milks (low or no sodium important)