My 3 Seed Mix

Protein Seed Mix

Before making this 3 seed mix, I learned about Chia seeds from a healer I’d seen in Mexico who suggested I add more protein to my diet. I’d never heard of them before aside from the infamous “chia pet” I tried to grow as a child. But there they were in Mexico, a bin of little black seeds.

Little did I know then, they’d hit super-food stardom. Once I began learning more about these odd seeds, other nutritionally dense seeds fell under my radar. Eventually, I developed my protein rich 3 seed mix which I can’t resist sprinkling on nearly everything………

I know this 3 seed mix sounds like the classic “bird seed” but the combination of raw pumpkin seeds, raw sunflower seeds and chia seeds makes it high in protein, fiber, magnesium, omega 3’s and minerals. I crave this daily and put it on everything but mostly I used it for my favorite breakfast which is fruit, usually apple or pear, sprinkled with organic golden ground flax, 3 seed mix, and topped with raw cashews, almonds, or Brazil nuts.

Here are some impressive facts:

  • Pumpkin Seeds: 2 tablespoons (1 oz) contain 5 grams of protein and they are notably high in iron, zinc, magnesium, B vitamins and tryptophan, an amino acid which can help lower anxiety (yay).
  • Raw Sunflower Seeds: 2 tablespoons (1 oz) contain 6 grams of protein and they are an excellent source of folate (for immunity) and vitamin E (protects cells).
  • Chia Seeds: 2 tablespoons (1 oz) contain 4.7 grams of protein and they are a significant source of fiber, calcium, magnesium, omega-3, and iron.

Protein Seed Mix

Chia is the Mayan Word for “Strength”

The benefits of chia seeds spread through the athletic community like wildfire when mentioned in the popular book Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World has Never Seen by Christopher McDougall. The author, Christopher McDougall sought out the Tarahumara Indians, a tribe of “superathletes” living in the Copper Canyons of Mexico. He wanted to understand how they could run for hundreds of miles without rest or injury. While studying them, he was introduced to a gelatinous mixture made of chia seeds soaked in water and lime. They consume this gel drink for endurance and strength. Chia seeds were also used by healers for their medicinal value.

Magnesium is another important mineral to watch out for. Some experts believe that our soil is sadly depleted and many illnesses people struggle with such as depression, anxiety, insomnia, fatigue and heart disease (there are many others) may be the result of a magnesium deficiency. For more read here.

As a vegan, I make a conscientious effort to eat foods that support me emotionally and physically. I believe that increasing my intake of seeds is an easy way to get what I need. If you want to add more seeds into your life, try sprinkling this mix on fruit or salads. Add it to smoothies and soups as a thickening agent, or use chia as an egg replacement for all your baking.

Protein Seed Mix

Protein Seed Mix

My 3 Seed Mix 

I love sprinkling this mix on just about everything from cut fruit to steamed kale, soups, salads, etc. It’s a great way to get extra protein and omegas. I even add it to these gluten free vegan crackers to boost the good stuff.


  • 1/2 cup Raw Pumpkin Seeds
  • 1/2 cup Raw Sunflower Seeds
  • 1/2 cup Chia Seeds


Mix equal parts (start with 1/2 cup) of each seed. Store in the refrigerator.

Enjoy this mixture over fruit (see my favorite breakfast recipe) on salads, or in smoothies.

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