This Sweet and Salty Seed Mix is your perfect companion for healthy beach snacks. You can easily prepare this crunchy, satisfying treat, and it offers a delightful balance of flavors you will love. This recipe is a fantastic way to enjoy a nutritious snack without compromising on taste.
Key Ingredients & Substitutions:
- Mixed Seeds: Use a blend of pumpkin, sunflower, and sesame seeds. You can substitute with chia seeds or hemp hearts for added nutrition.
- Maple Syrup: Provides natural sweetness. Honey or agave nectar work well as alternatives.
- Soy Sauce: Adds a savory, umami depth. Use tamari for a gluten-free option.
- Olive Oil: Helps coat and crisp the seeds. Any neutral oil like avocado oil can be used.
Ingredients:
- 1 cup pumpkin seeds
- 1 cup sunflower seeds
- ½ cup sesame seeds
- 2 tablespoons maple syrup
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- Pinch of cayenne pepper (optional, for a kick)
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Servings: 6
- Calories per serving: Approximately 220 calories
- Tools Needed: Large mixing bowl, baking sheet, parchment paper
Step-by-Step Instructions:
1. Preheat Your Oven and Prepare Baking Sheet
Preheat your oven to 300°F (150°C). Line a baking sheet with parchment paper to prevent sticking and ensure easy cleanup. This step is crucial for even baking.
2. Combine the Seeds
In a large mixing bowl, combine the pumpkin seeds, sunflower seeds, and sesame seeds. Ensure they are well mixed for an even distribution of flavors.
3. Whisk Together the Wet Ingredients
In a separate small bowl, whisk together the maple syrup, soy sauce, and olive oil. Make sure these liquids are fully combined before adding them to the seeds.
4. Coat the Seeds Evenly
Pour the wet mixture over the mixed seeds in the large bowl. Stir thoroughly until all the seeds are evenly coated with the sweet and savory glaze.
5. Season the Seeds
Sprinkle the sea salt, black pepper, and optional cayenne pepper over the coated seeds. Toss again to ensure all the seasonings adhere to the seeds.
6. Spread and Bake
Spread the seasoned seeds in a single layer on the prepared baking sheet. Bake for 15-20 minutes, stirring halfway through, until they are golden brown and toasted. Keep a close eye on them to prevent burning.
7. Cool Completely
Remove the baking sheet from the oven and let the seed mix cool completely on the parchment paper. As it cools, it will become wonderfully crisp.
Variation Ideas:
- Spicy Kick: Add ½ teaspoon of chili powder or red pepper flakes for extra heat.
- Herby Freshness: Stir in 1 teaspoon of dried rosemary or thyme before baking.
- Sweet Citrus: Add ½ teaspoon of orange or lime zest to the wet mixture.
- Nutty Addition: Incorporate a handful of chopped pecans or almonds into the mix.
Storage Instructions:
Store your Sweet and Salty Seed Mix in an airtight container at room temperature for up to two weeks. Ensure it is completely cool before storing to maintain its crispness. This mix does not require reheating and is best enjoyed as a quick snack.
Frequently Asked Questions (FAQ):
Q: Can you make this seed mix ahead of time for healthy beach snacks?
A: Yes, you can prepare this seed mix up to two weeks in advance, making it perfect for your healthy beach snacks.
Q: Are these healthy beach snacks gluten-free?
A: If you use tamari instead of soy sauce, this seed mix will be gluten-free, fitting perfectly into your healthy beach snacks.
Q: What if you don’t have all the seeds listed?
A: You can adjust the types of seeds based on what you have available; just ensure the total quantity remains the same.
Q: How do you know when the seeds are perfectly toasted?
A: The seeds will turn a rich golden brown and become fragrant when they are perfectly toasted.
Q: Can you use a different sweetener?
A: Yes, honey or agave nectar are good alternatives to maple syrup if you prefer.
Q: Is this recipe suitable for kids?
A: Yes, this is a great healthy snack for kids; you might want to omit the cayenne pepper if they are sensitive to spice.
