Pumpkin, sunflower, sesame, and all these tiny titans are a nutritional powerhouse. Incorporating seeds into your diet can be incredibly beneficial due to their high nutritional value. However, not everyone enjoys the taste of seeds on their own. For those who find the taste of raw seeds off-putting, this recipe offers a way to enjoy the health benefits of seeds in a more palatable form. The combination of sweet and spicy flavors makes it appealing to a broader range of taste preferences, encouraging incorporating these nutrient-dense seeds into a balanced diet in a minimally processed way.
The sweet and spicy seed brittle recipe is designed to mask the raw taste of seeds while delivering a delicious and nutritious snack. Seed brittle, a deceptively simple snack, explodes with flavor and a surprising array of health benefits. This unassuming treat goes beyond mere indulgence, offering a concentrated dose of essential nutrients thanks to its diverse blend of seeds.
Each seed variety within this recipe contributes unique advantages, making seed brittle a true powerhouse of nutrition. Pumpkin Seeds are rich in minerals like magnesium, zinc, and phosphorus; pumpkin seeds can contribute to heart health, bone health, and a healthy metabolism. Sunflower seeds are a good source of vitamin E, healthy fats, and protein, and they can help promote healthy skin, cell function, and satiety. Tiny but mighty, sesame seeds are loaded with calcium, iron, and healthy fats, which can support bone health, energy production, and cell health.
This seed brittle is flavored with coriander, cumin, and black pepper. These powerhouses of nutrition combine with a touch of sweetness from maple syrup and coconut sugar, a hint of warmth from cinnamon, and a fiery kick from cayenne pepper. The result? A delightful and satisfying snack that's good for you! So ditch the processed chips and candy bars and whip up a batch of this seed brittle for a healthy and flavorful treat.
Serves- 10-12
Preparation time- 10 mins
Cooking Time - 35 mins
Total time - 45 mins
Ingredients
Pumpkin Seeds - ½ cup (Raw)
Sunflower seeds – ½ cup (Raw)
Sesame seeds – ¼ cup
Coriander seeds – 1 ½ Tbsp
Cumin seeds - 1 ½ Tbsp
Peppercorn – 1 Tsp
Maple syrup – 2 tsp
Coconut sugar – 1 tbsp
Cinnamon Powder – ½ tsp
Cayenne Pepper – 1 pinch
Flax egg – (1 tsp flaxseed powder mixed in 3 tsp water)
Salt- ½ tsp or as per taste.
Directions
1. On medium-high heat, roast sesame seeds for 1 minute, then set them aside.
2. Roast the coriander and cumin seeds for 1-2 minutes. Coarsely crush the roasted coriander seeds, cumin seeds, and peppercorns together in a mortar and pestle or blender.
3. Preheat the oven to 300°F.
4. whisk the maple syrup, sugar, cinnamon, salt, cinnamon powder, coconut sugar, cayenne pepper, and flax egg in a bowl.
5. Add pumpkin and sunflower seeds to a baking dish, then add the mixture to the seeds and mix it thoroughly. Bake for 20 minutes.
6. Add the sesame and coriander seed mixture to the baking dish, mix it thoroughly, and bake for 15 minutes.
7. Enjoy your sweet and spicy seed brittle as a healthy snack or a topping for salads, oatmeal, and yogurt bowls.
(Tip - Store the brittle in an airtight container to prevent moisture and air exposure, which can lead to spoilage. You can store it in a refrigerator for a month or at room temperature for a week)
References
Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.) - PMC (nih.gov)
A review on biochemical constituents of pumpkin and their role as pharma foods; a key strategy to improve health in post COVID-19 period - PMC (nih.gov)
Nutritional Characteristics Assessment of Sunflower Seeds, Oil and Cake. Perspective of Using Sunflower Oilcakes as a Functional Ingredient - PMC (nih.gov)
(PDF) Nutritional and therapeutic potential of sunflower seeds: A review (researchgate.net)
Sesame (Sesamum indicum L.): A Comprehensive Review of Nutritional Value, Phytochemical Composition, Health Benefits, Development of Food, and Industrial Applications - PMC (nih.gov)
The Effects of Sesame Consumption on Glycemic Control in Adults: A Systematic Review and Meta-Analysis of Randomized Clinical Trial - PMC (nih.gov)
Effectiveness of combined seeds (pumpkin, sunflower, sesame, flaxseed): As adjacent therapy to treat polycystic ovary syndrome in females - PMC (nih.gov)