Pan roasted seeds

A healthy, tasty snack ready in minutes

Seeds provide a powerhouse of nutrients that many people are deficient in. They become a really tasty snack when a little soya sauce or Tamari (soya sauce made with no wheat) is added to them. Be sure to have no more than around 50g (4/5 Tablespoons) of seeds at a time when used as a snack or when added to salads and breakfasts. A good brand of Tamari to go for is Kikkoman or Clearspring.


250g mixed seeds (sunflower, pumpkin and sesame seeds)
2 Tablespoons of Soy sauce or Tamari


Evenly spread all seeds except the sesame seeds in a large frying pan. Dry roast the seeds on low heat moving the pan constantly to give them an even golden colour. Sesame seeds dry roast very quickly so just at the point where you begin to see a change in colour would be the right time to add the sesame seeds.

Remove the seeds from heat and place in a bowl. Add the tamarin and toss the seeds until they are evenly coated in the tamarin. Allow the seeds to cool and store in a glass air tight container to use as and when needed.

Afternoon snack ideas

  1. As an afternoon snack you could have 2 oatcakes with hummus and sprinkle a few of the seed mixture on the top. Finish off with a fruit of your choice.
  2. Choose 2 pieces of fruit and a portion of seeds to keep you going until dinner.