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But First, Food

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High-Fibre Fruit, Seed & Nut Topper

Written by

Jasmine

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Today I’m sharing a little bit of a hack. It’s a fruit, seed and nut blend that takes 10 mins to prep and adds fibre, omegas, flavour, texture and plant variety to anything you throw it on! I like to use it on porridges, in overnight oats and even sprinkled over a simple bowl of fruit and yoghurt.

INGREDIENTS

Hemp seed hearts

Golden linseed

Chia seeds

Walnuts

Pumpkin seeds

Sunflower seeds

Dried goji berries

TIPS & NOTES

Each tablespoon (approx. 10g) contains 1g of fibre and I recommend 1-2 tablespoons as a serving size. Grinding chia seeds makes their healthy fats more accessible (which is also the benefit of grinding the linseed) and does allow for them to be eaten dry, I just wouldn’t recommend a large portion since they’re still very absorbent.

On the same topic: with your porridge and overnight oats; you may want to add a little extra liquid (I recommend 2 tbsp per 1 tbsp of the blend) because chia seeds and linseed absorb a lot of moisture.

You need to store this in fridge in an airtight container due to the ground seeds and the hemp seed, which can be unstable at room temperature. Though I don’t think storing it for a few days outside of the fridge is going to be much of an issue.

High-Fibre Fruit, Seed & Nut Topper

  • Servings: 20 tbsp
  • Difficulty: Easy
  • Print

A simple prep to add fibre to your breakfasts and snacks all week

Small grinder / blender required, no advance prep needed

Ingredients

  • 30g of walnuts (approx. 1/4 cup)
  • 40g of golden linseed (approx. 1/4 cup)
  • 20g of chia seeds (approx. 2 tbsp)
  • 20g of hemp seed hearts (approx. 2 tbsp)
  • 20g of pumpkin seeds (approx. 2 tbsp)
  • 20g of sunflower seeds (approx. 2 tbsp)
  • 20g of goji berries (approx. 2 tbsp)

Directions

  1. Lightly toast the pumpkin seeds, sunflower seeds and walnuts in a small frying on a on a very low heat for 5 mins then roughly chop them and leave to cool
  2. Grind up the chia seeds and golden linseed
  3. Add the ground seeds, chopped seeds, hemp seed hearts and goji berries to a small airtight container and shake to combine
  4. Add a tablespoon to breakfasts and snacks, store in the fridge

Let me know if you try this!

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