Super Seeds: 4 Seeds + Endless Ways to Enjoy

Super Seeds: 4 Seeds + Endless Ways to Enjoy

Why are pumpkin, flax, chia, hemp and so many other seeds in such high demand these days? Our favorite foodie Kristin O'Connor is here this week to share her thoughts on the seed trend, plus a few of her favorite seed-friendly recipes. 

Seeds may just be the perfect food. Jam-packed with omega-3 fatty acids, they aid heart health by helping your body to reduce inflammation and lower triglycerides (the bad fats). At the same time, these seeds are generally high in fiber which works to combat cholesterol and balance blood sugar. So — despite appearances —  there’s really a lot of big benefits to these delicious little guys.  Here is one of my favorite recipes that combines all pretty much all my favorite seeds. Enjoy as a healthy breakfast, or a snack on the go!

Chia Pudding Parfait

Super Seeds


3 tablespoons black chia seeds

1/2 cup almond milk

pinch sea salt

1/4 teaspoon ground cinnamon

1 tablespoon maple syrup or maple sugar

2 tablespoons pumpkin seeds

1/4 cup sliced almonds

2 tablespoons hemp seeds

1 tablespoon whole flaxseeds

1 teaspoon ghee or butter

1 tablespoon maple syrup

1/4 teaspoon ground cinnamon

pinch sea salt

Organic blueberries

Organic raspberries


Use a fork to whisk together the first five ingredients (chia through maple syrup), whisk occasionally until the mixture is thick and well combined. It should resemble thick Greek yogurt; if it is too thick, add more almond milk a little at a time. Set aside and refrigerate.

Super Seeds

While the chia sets (chia seeds expand when they are soaked in liquid), place a small skillet over medium heat. Add pumpkin seeds, hemp seeds, almonds and flaxseeds, stir frequently for 2-3 minutes while the nuts and seeds gently toast, accentuating their natural flavors. Add ghee and stir to coat, then add maple syrup and remove from the heat. Toss to evenly coat and sprinkle with cinnamon and sea salt, set aside to cool.

Super Seeds

Honest tip: You can do both of these steps up to two days in advance and also double or triple the recipe so you have multiple snacks ready to go!

Once you are ready to eat, spoon the chia mixture into the bottom of your glass, top with berries and then the seed mixture and repeat. Garnish with a dash of cinnamon and a drizzle of maple syrup or simply enjoy as is!

Super Seeds

Pictured in a glass to-go container, for a simple packed snack idea.

Check out some other fun uses for my favorite seeds below:

  • Hemp Seeds - use as crust on white fish, sprinkle on top of your favorite smoothie bowl, add to cold or hot cereals, or toss into salads.
  • Pumpkin seeds - add to salads, garnish soups, throw into a trail mix or homemade granola.
  • Flaxseeds - add to your smoothie or pancake mix, make a mixture of 1 tablespoon ground flax to 2 tablespoons water and use as egg replacement to make your baking recipe vegan, sprinkle flax on your oatmeal, use in place of breadcrumbs to top roasted broccoli or mac and cheese.
  • Chia seeds - soak 3 tablespoons in 1 cup of almond milk for overnight chia pudding, add to smoothies or use as a thickener for homemade jams.

~Kristin O’Connor

Kristin is a published author and private chef focused on encouraging optimal wellness. The Kristin O’Connor brand of gluten-free, eco-friendly products is a true culmination of her passion for health and devotion to philanthropy, bearing a mantra as wholesome and pleasing as her food! For more inspiration, check out her website and Instagram.

What sort of seedy snacks do you like to enjoy? Share your recipes with us in the comments section below!

We aim to provide you with the most honest and credible information possible. This article was reviewed for accuracy by The Honest Team and was written based on trusted sources that are linked at the bottom of the article.