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Roasted Immuno-Spiced Seed Snack

Spiced Roasted Pumpkin & Sunflower Seeds

A simple and delicious snack full of healthful seeds, more affordable than nuts yet still full of healthy fibre, fats and protein.  This snack also makes a great topping for dips, salads, veggie bowls, simple grains and soups.


I call this Immune supportive due to the immune-modulating herbs and fungi in the spice mix which you can, of course, omit and it still tastes fabulous! 

  • Servesmakes 2 cups
  • Cooks in 10-12 mins
  • Prep time 5 mins
  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • Immune Support

    Recipes have ingredients that support our immune system and help our bodies to fight bacterial and viral infections.  Foods high in antioxidants, vitamins and minerals support our immune functions.  Food and herbs with anti-inflammatory, anti-fungal, anti-bacterial and anti-viral properties help our bodies fight infection and support our immune response.

  • Hormone Balancing

    Eating foods rich in certain vitamins minerals & phytonutrients can help balance our bodies hormones and endocrine system which affect our adrenal, thyroid, reproductive health.

    Hormonal imbalances may cause a wide variety of different symptoms from fatigue, mood swings, brain fog, anxiety, insomnia, weight gain, weight loss, food cravings, skin + hair + nail health, muscle weakness or pain, inflammation, dryness, infertility, 

    Foods that can help with balancing hormones;

    Leafy Greens & Root Vegetables - high in antioxidants
    Nuts - walnuts, brazil nuts,
    Seeds - flax, hemp, chia, pumpkin, sunflower, 
    Whole Grains
    Wild-caught Omega 3 rich fish like Salmon
    Coconut Oil - Medium Triglyercide
    Seaweeds & Nettles, Parsley, Dandelions
    Medicinal Herbs like Ashwagandha, Shatavari, Maca, Triphala, Licorice, Adaptogens

    Omega 3's, Iodine, Selenium, Vitamin B's & D, Digestive enzymes, bitters, 

    Probiotic and prebiotic foods
    Anti-inflammatory Foods
    Clean water
    Organic & low toxic foods, body & household products

  • Oil Free

    Recipes are oil-free and have no added oils as ingredients or for cooking with. An oil-free diet can be beneficial for some cardiovascular diseases.

  • Herbal Medicinal

    Herbal Medicinal Recipes have healing food ingredients with medicinal properties.  Culinary & medical plants have properties that benefit our health.


adds to shopping list

  • 1 cup raw pumpkin seeds | pepitas
  • 1 cup raw sunflower seeds
  • 2 tbsp lemon juice or cider vinegar
  • 1 tsp smoked paprika
  • 1 tsp garlic granules
  • ½ - 1 tsp ground ginger
  • 1 tsp sea salt
  • ¼ tsp cayenne
  • 1 tsp reishi powder – activated
  • 1 tsp astragalus root powder


Immune Supportive Seed Snack


PREHEAT oven 350F | 175C. Line baking sheet with parchment paper or lightly brush with oil.


ADD ALL ingredients in a bowl & mix well, ensuring seeds a completely coated


SPREAD in a single layer on a baking sheet.


ROAST 5mins. STIR roast another 3-5mins until lightly golden, be careful not to burn.


COOL on the sheet pan


SERVE as a snack or use as a garnish atop salads, hummus, veggie bowls, roasted vegetables etc


STORE in an airtight container once completely cooled

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

ASTRAGALUS as an immunomodulator can help to support the bodies immune system. As an adaptogen, Astragalus can help build and strengthen the overall health. 
**Astragalus can interact with some pharmaceutical drugs, use under the direction of a qualified healthcare practitioner


REISHI is a medicinal mushroom.  Be sure to buy from a sustainable and trustworthy source that processes their mushrooms correctly to ensure the nutrients are bio-available when you consume them.  


ADJUST spices to your liking and what you have.


ADDING nuts and other seeds can vary cooking times.

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