I’ve never been a huge fan of seeds. Even though they’re so full nutritional goodness, I could never get too excited about snacking on them. Honestly, I’d rather eat nuts.
If your household is anything like mine, then the food tastes of the grocery shopper largely dictate what goes into the shopping basket each week. And so it has been the case that I’ve never really bought seeds.
But some time ago, I was given a heap of gluten-free groceries by friends who were moving overseas. Among the treasures were sesame seeds, pepitas (pumpkin seeds) and sunflower seeds. They sat in my cupboard untouched until recently, when I finally turned my mind to how to use them.
Seed clusters seemed a good solution and a great option for lunchboxes. After all, when it comes to their nutritional profile, these little guys are packing a punch to rival even the most popular of superfoods.
According to the website C Health, between them these three seed varieties contain high levels of:
- good fats
- amino acids
- vitiman E
That’s quite a list.
The really big surprise with these seed clusters is that my Coeliac daughter, who remains my fussiest eater (although not nearly as fussy as some) just loves them and regularly asks me to make them. No problems at all. Even though I can’t freeze them, they’re so quick and easy to make that I can whip them up in just minutes whenever I have the oven on. And they’ll keep in an airtight container for a few days.
The verdict from the rest of the family? My Husband, daughter and I love them. My other daughter and son are not quite as keen but they’ll regularly find them in their lunchboxes and I’m sure they’ll tuck in if they’re hungry!
These clusters work well as a recess time treat or an after school snack.
60 g sunflower seeds
60 g pumpkin seeds (pepitas)
35 g sesame seeds
50 g dried currants
40 g melted butter
40 g rice malt syrup (or honey)
Preheat oven to 180° Celsius (conventional oven) or 160° Celsius (fan-forced oven). Grease and line 12 cavities in a mini-muffin (25 ml capacity) tray. Lightly spray the bottom of each patty pan with cooking spray.
Grease and line a large shallow slice tray and spread seeds over tray in a thin layer. Bake for 10 minutes. Allow to cool a little.
Put seeds into a large bowl, along with currants. Combine.
Put butter and rice malt syrup into a smaller bowl. Cover and microwave on high for 30 seconds, or until butter is melted. Stir to combine.
Pour butter mixture into seed mixture and combine.
Put heaped teaspoonfuls of the mixture into each patty pan. Press down on mixture with the back of the spoon to compact it and fill each patty pan with more mixture. Press down again with the back of the spoon to compact the mixture.
Bake for 15 minutes. Allow to cool in tray.