Super-Seed Salad Topper
Elevate any simple salad into a more substantial meal with this super-seed topper, offering a delightful crunch, rich flavor, and a boost of protein and healthy fats in just minutes.
For 6 servings
Gather all your seeds and measure them out. Have a shallow plate or baking sheet ready for cooling.
Place a dry, heavy-bottomed skillet (cast iron works great) over medium heat. Allow it to heat for 1-2 minutes until warm.
Add the sunflower seeds and pumpkin seeds to the warm skillet. Toast for 2-3 minutes, stirring frequently with a wooden spoon, until they become fragrant and start to lightly brown or 'pop'.
Add the sesame seeds, flax seeds, and chia seeds to the skillet. Continue toasting for another 1-2 minutes, stirring constantly. Watch carefully as smaller seeds can burn quickly. The mix should be fragrant and lightly golden.
Immediately transfer the toasted seed mixture from the hot skillet to the prepared plate or baking sheet to cool completely. Spreading them out prevents them from continuing to cook in the residual heat.
Once completely cool (about 5-10 minutes), sprinkle with sea salt and toss gently to combine.
Store the Super-Seed Salad Topper in an airtight container at room temperature for up to 2 weeks, or in the refrigerator for up to 1 month for extended freshness.
Sprinkle generously over your favorite salads, soups, roasted vegetables, yogurt, or oatmeal for added texture, flavor, and nutrition.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Watch carefully: Seeds can go from perfectly toasted to burnt in a matter of seconds. Stay by the pan and stir constantly, especially after adding the smaller seeds.
- 2Cool completely: Always transfer toasted seeds to a cool surface immediately after removing from heat. This stops the cooking process and ensures maximum crispness.
- 3Customize your blend: Feel free to adjust the ratios of seeds based on your preference, or add other small seeds like hemp hearts or poppy seeds.
- 4Flavor boost: For an extra layer of flavor, consider adding a pinch of garlic powder, onion powder, or a tiny dash of cayenne pepper along with the salt after toasting.
Adapt it for your goals.
Sweet & Spicy Topper
After toasting, toss the seeds with a pinch of brown sugar or maple syrup, a dash of cayenne pepper, and a tiny bit of olive oil. Bake at 300°F (150°C) for 5-7 minutes until caramelized, then cool completely.
Herbed Savory TopperHerbed Savory Topper
Add 1/2 teaspoon of dried herbs like oregano, thyme, or rosemary along with the salt after the seeds have cooled. A pinch of nutritional yeast can also be added for a 'cheesy' flavor.
Nutty AdditionNutty Addition
For those without nut allergies, incorporate 1/4 cup of chopped almonds, walnuts, or pecans into the mix. Add them to the pan at the same time as the sunflower and pumpkin seeds.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Flax and chia seeds are excellent sources of plant-based omega-3s, which are crucial for heart health, brain function, and reducing inflammation.
High in Fiber
The diverse seed blend provides a significant amount of dietary fiber, aiding digestion, promoting satiety, and helping to regulate blood sugar levels.
Packed with Micronutrients
This topper is a powerhouse of essential minerals like magnesium, zinc, iron, and selenium, along with various B vitamins and antioxidants, supporting overall bodily functions and immunity.
Frequently asked questions
It's best to add larger seeds like sunflower and pumpkin first, as they take slightly longer to toast. Smaller seeds like sesame, flax, and chia can burn quickly, so add them in the last minute or two of toasting.
