Seeds including sunflower and pumpkin are nutrient-dense – containing high levels of essential fatty acids, the full profile of amino acids needed to form complete and digestible protein, as well as vitamins A, B, C and E and the minerals calcium, magnesium, potassium, zinc, iron, selenium and manganese.

The good thing about seeds is they can be added to many foods – such as muffins, salads, oats, cereals, and granola. If you want to eat seeds on their own, you can always coat them in a spice mix of your choice and then bake them to eat as a savoury snack.

The below recipe show you how to make a spicy seed mix using juice of a lime, salt, cumin, paprika and celery seed. However, you can use the method shown below and spice up some seeds using your own blend of spices.

Rosa Medea is Life & Soul Magazine’s Chief. She writes about lifestyle including sustainable and green living.