Sick of nuts? Or just plain anaphylactic to them? These seeds are just the solution you’re taste buds have been looking for. Nutritionally – seeds are similar to nuts, so you can sub them into your snack rotation at a similar portion. All the recipes below just happen to be gluten-free and dairy-free (yes, even the cheesy ones!)


3 variations..

Crunchy cheesy seeds

  • 1 cup mixed seeds (pumpkin, sunflower, sesame, chia, poppy, quinoa)
  • 2 tbsp. nutritional yeast flakes
  • ½ tsp garlic powder
  • ½ tsp fine grain salt
  • 1 tbsp. EVOO

Salt + vinegar sprinkles

  • 1 cup mixed seeds
  • 2 tbsp. apple cider vinegar
  • ½ tsp fine grain salt

Tamari sprinkles

  • 1 cup mixed seeds
  • 1 tbsp. Tamari / soy sauce


  1. Pre-heat your oven to 180°C, and line a shallow oven tray with baking paper
  2. Add your seeds to a medium-sized mixing bowl along with the flavourings listed below the seed recipe you want to create.
  3. Stir seeds to get a good coverage of the flavourings
  4. Pour seeds onto the baking tray in a single layer, and roast until starting to turn golden. This is not the time to walk away – they can burn quickly!
  5. Once cool, these seeds store well in glass jars for several weeks


Sun Butter Spread – a must-try if you love 100% nut butters

  • 250g sunflower seeds –> roast in a single layer, on baking paper in a moderate oven. Cool, then blitz in a high-powered blender with ingredients below.
  • 1-2 tbsp. extra virgin olive oil
  • ½ – 1 tsp. salt  (taste your mix before adding the full tsp)