Seed and Nut Clusters Recipe

The Ultimate Seed and Nut Superfood Crunch: A Nut-Forward, Seed-Synced Snack

Creative Cooking for the Health-Conscious Gourmet

FibonacciRECIPES | Culinary Medicine 

Photo is by Mary Grosvenor

 by Mary B Grosvenor, MS, RD and

Lori A Smolin, PhD 

Packed with protein, fiber, and unsaturated fats, this wholesome treat is perfect as a snack or an addition to your yogurt or cereal. The mixture of pumpkin, sunflower, sesame, and chia seeds combined with almonds and cashews is baked in honey and maple syrup for a naturally sweetened crunch. It will satisfy your craving for sweets without sending your blood sugar skyrocketing. 

Ingredients

• ¼ cup unsalted cashews [https://amzn.to/3OyxNSW]

• ¼ cup almonds, slivered [https://amzn.to/4cdQpl8]

• ¼ cup pumpkin kernels (pepitas [https://amzn.to/3MOten1])

• 1 Tbsp sunflower seeds, shelled [https://amzn.to/3N3QFZz]

• 2 tsp whole flax seeds [https://amzn.to/4tPyVBT]

• 1 tsp sesame seeds [https://amzn.to/4saksPk]

• 1 tsp chia seeds [https://amzn.to/4qQHz03]

• 1 Tbsp honey [https://amzn.to/3OGV2tZ]

• 1 Tbsp maple syrup [https://amzn.to/4cMBA9d]

• ¼ tsp salt

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Mary Recommends

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• Bob's Red Mill Seeds organic pumpkin seeds as well as chia, sesame and whole flax seeds.

• 365 Organic Grade A Amber Maple Syrup [https://amzn.to/4cMBA9d]

• Nate's 100% Pure, Raw & Unfiltered Honey [https://amzn.to/3OGV2tZ]

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Instructions

1. Preheat oven to 300 degrees.

2. Prepare a mini muffin tin with liners.

3. Combine cashews, almonds, pumpkin kernels, sunflower seeds, flax seeds, sesame seeds and chia seeds in a bowl.

4. Mix honey, maple syrup, and salt in a small bowl and microwave for 15 seconds. 

5. Pour the honey/maple syrup mixture over the nuts and seeds and stir well to coat. 

6. Spoon about 2 tsp of the sweetened seed/nut mixture into muffin liners and bake for 20 minutes.

7. Cool for at least 15 minutes before eating.

Makes 16 clusters 

Nutrition information per cluster  

Calories 48, Total Fat 3.5g, Saturated Fat 0.5g, Cholesterol 0 mg, Total Carbohydrate 3.5g, Dietary fiber 0.8g, Protein 1.6g, Potassium 55mg, Sodium 43mg

Authors’ Notes

• You can substitute walnuts and/or pecans for the almonds and cashews.

• You can substitute any edible seeds for those in the recipe.

• If you don’t have a mini muffin pan, you can bake these on a cookie sheet. Spray pan with cooking spray before using. If the clusters run together during cooking, let the mixture cool on the pan and then break into bite-size pieces.

• For a savory snack, add ¼ tsp of chili powder or paprika to the honey mixture.

Editor’s Note- this recipe is appropriate for a low calorie, low cholesterol, low saturated fat, and low carb vegetarian dietary regimen.

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