Super Nutrition Seed and Nut Mix

My philosophy around food and health comes from a place of abundance. After years of dieting, restriction and denial which contributed to my weight gain, blood sugar issues and tiredness ALL the time, I switched to actively nurturing my body with flavourful whole foods that are full of nutrition. It is a simple equation that the more good stuff you include in your diet, the less room there is for foods that sabotage and damage your health. Load up on nutrition I say! That’s why I was delighted when I discovered this super, nutrient dense, seed and nut mix and the outrageous number of positive ways it could benefit my body.

I like to blend this mix quickly on the weekend, come on, that’s not even cooking! I store it in a mason jar in the refrigerator and eat the mix throughout the week, for breakfast with berries and yoghurt, sprinkled onto a salad or buttered vegetables or tossed into a muffin or pancake mix.

At the heart of this seed mix are ground flax seeds, which cleanse and support the digestive tract with perfect mix of soluble and insoluble fibre, keeping us regular. Ground flax provides anti-inflammatory, omega 3 fatty acids which help to fuel the brain, soften skin and support the cardiovascular system by reducing LDL “bad” cholesterol whilst raising HDL good fats in the bloodstream. Ground flax is also rich in lignans, fibre related polyphenols, which act both as anti-oxidants and support the hormonal system, a lifeline for those of us edging towards menopause and feeling symptoms that might include hot flashes, night sweats and anxiety. I love my daily dose of ground flax!

Next into the mix are pumpkin seeds, rich in zinc that supports immunity, helping to reduce the incidence and severity of colds and other infections, as well as supporting wound healing and healthy skin. Sunflower seeds and whole walnuts provide vitamin E, a fat soluble vitamin that helps to reduce oxidation of our lipid membranes, keeping us youthful in appearance. Vitamin E has been shown in trials to reduce platelet stickiness even more so than aspirin and so aids blood flow, it also supports the cardiovascular system by reducing thrombin production so helping to reduce blood clotting.

I like to throw in delicious coconut chips for flavour, more fibre and to boost satiety so that I have energy all morning long and I have been known to throw in hemp hearts, sliced almonds, sesame seeds and chia seeds. I love to eat this mix with berries and greek yoghurt each morning and will secretly throw it into a pancake mix so that my kids enjoy all of the nutrition too!

If you would like to know more about supporting your vibrant health through the power of food, contact me for a one-on-one  nutritional consultation.


Legal Disclaimer: The information on this website is not intended to replace medical advice or diagnosis from your family practitioner, specialist or medical doctor. The recipes advice and articles consist of nutritional and lifestyle advice as the sharing of information to support a healthier body.

Louise Innes

Author: Louise Innes

Louise Innes is a holistic nutritionist who resides in Calgary, Alberta. Her balanced take on nutrition brings a refreshing perspective to the world of food.

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  1. I too am a big fan of seeds and nuts especially flax. My skin is so thank full when I include in my diet. I am looking forward to making your recipe . I like sprinkling on my roasted sweet potatoe

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    • Louise Innes

      I love ground flax seeds for the effect they have on my skin too! I love that they keep me regular and I am really feeling the benefits of eating flax daily on my peri-menopausal symptoms.

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