Toasted Savoury Snacking Seeds

I make a point of always having 3 to 4 “ready-to-go” snacks available  for my two permanently hungry growing boys so that I can basically get some peace without the painful and pesty “Mum I am still hungry” broken record that seems to play endlessly on daily basis. I work from home too so this is even more important otherwise I would get nothing done!

I remember my father roasting and toasting seeds regularly when I was small and if I close my eyes and think back to the smell wafting through the house as they would be turning golden in the oven I immediately start to salivate. This is one of those crazy simple tips that just transforms something simple into something special – and highly addictive I might add!

Go big or go home here and make a big batch – you wont regret it – and not only do they make for nutritious munchies for hungry growing kids, but even adults have been seen grabbing fistfuls to munch on while they work 🙂 They are also fabulous on soups, in salads, they add a crunch to sandwiches and packed in mini containers go nicely in lunch box’s.

Seeds are packed with protein and Omega 6 and make a much more nutrient dense snack then say popcorn or crisps. You also don’t need to eat allot of them to get your daily dose of good fats, so for kids who eat like birds they can can be a good solution to increasing their nutrient and calorie intake.


1 1/2 tbsp Soya sauce, or Tamari

1 tbsp olive oil

50 g sesame seeds

100 g pumpkin seeds

100 g sunflower seeds


  1. Preheat the oven to 180C/moderate oven.
  2. Put all the seeds in a mixing bowl and stir in the soy sauce and olive oil.
  3. Spread the seeds on a large baking tray (you want them to have space) and toast in the oven for about 7-10 minutes, until the pumpkin seeds are puffed and golden. Stir once or twice while they are cooking to ensure even toasting. Keep an eye on them as you want them to go golden brown and not burn.
  4. Cool, before storing in a sealed jar.

Oh – and maybe don’t let your 9 year old puerile boy label the jar on your behalf…. *sigh*