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Smart Nutrition with Jessica Penner, RD

Smart Nutrition with Jessica Penner, RD

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Home / Recipes / Breakfast / Maple Super Seed Muesli

Maple Super Seed Muesli

Breakfast, Recipes

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My dear readers: welcome to the Recipe Redux! I recently joined this amazing group of bloggers who get together to blog on the same theme each month. It’s like a MasterChef surprise box: at the beginning of the month we’re given a recipe challenge and then we all post on our set day of the month. It’s such a fun way to inspire creativity for making healthy food delicious!

This month we were challenged to do a spring cleaning of our cupboards and find an ingredient that has been sitting around collecting dust. 

The ingredient I chose was my bag of hemp hearts. Other than sprinkling onto yogurt or whirling into smoothies, I haven’t branched out much with them. My husband and I love eating muesli for breakfast so I thought I would make a crunchy, seedy topping for our oats. This recipe makes enough for about 2-3 bowls of muesli. You could also double, triple, or quadruple the recipe and keep the crunchy topping in a sealed container on your counter for about a week, ready to sprinkle on your oats on those busy mornings!

Super Seed Muesli 3

Why It’s A Smart Choice

A 1 ounce (28g) serving of hemp hearts will give you:

  • 9 grams of protein
  • 2.25 grams of alpha-linoleic acid (a type of omega 3 that has cardiovascular benefits)
  • 4:1 ratio of omega 6 to omega 3 fatty acids (a good anti-inflammatory ratio)
  • 2.5 grams of fibre
  • a boost of important minerals such as iron, zinc, manganese, & magnesium

 

If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.  

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Super Seed Maple Muesli

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Ingredients

  • 1 tablespoon butter or coconut oil
  • 1/4 cup hemp hearts seeds
  • 1/4 cup salted pumpkin seeds
  • 2 tablespoons flax seeds
  • 2 tablespoons maple syrup
  • flaked oats
  • chia seeds
  • fresh fruit berries, mango, banana, or peach slices
  • milk of choice

Instructions

  • Melt the butter or coconut oil in a frying pan over medium heat.
  • Add the seeds and stir to coat.
  • Saute for about 5 minutes (or until the seeds turn a light golden brown), stirring occasionally. Watch carefully after a couple of minutes as the seeds go from unburnt to burnt in a matter of a few seconds!
  • Pour the maple syrup over the seeds and stir to coat. Remove from heat.
  • In a bowl, scoop out some oats. For myself, I like about 1/3 of a cup of oats. My husband will have about 3/4-1 cup. Sprinkle on some chia seeds.
  • Scoop out some of the heated super seed topping onto your bowl of cereal. Top with fresh fruit and your milk of choice!
Calories:
Author: Jessica Penner

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April 22, 2015 · 8 Comments

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Comments

  1. Kathy Grier says

    February 24, 2020 at 11:06 pm

    I tried this recipe a couple years with fresh peaches ago and it was delicious. Thank you Jessica

    Reply
    • Jessica Penner, RD says

      February 26, 2020 at 10:07 pm

      Ooo, fresh peaches sound amazing!

      Reply
  2. Amy says

    May 8, 2015 at 1:54 am

    This recipe looks amazing…I’m going to have to try this out. Thank you so much for all you share Jessica! I recently nominated you for a One Lovely Blog Award. You can check it out here if you like https://deliciousdietitianduo.wordpress.com/2015/05/07/one-lovely-blog-award/

    Reply
    • Jessica Penner says

      May 8, 2015 at 6:48 pm

      Oh wow! I’m so honoured Amy. You are such a sweet, kind soul. Thank you from the bottom of my heart!

      Reply
  3. Deanna Segrave-Daly says

    April 27, 2015 at 9:03 pm

    Welcome to Recipe ReDux! I’ve been wanting to try out hemp hearts and this recipe is inspiring me to do it 🙂

    Reply
    • Jessica Penner says

      April 28, 2015 at 7:14 pm

      Thank you for the warm welcome!

      Reply
  4. Steph @ The Grateful Grazer says

    April 22, 2015 at 4:50 pm

    This sounds so yummy! So funny, I also used hemp, chia, and flax for today’s Recipe Redux…great minds…and plenty of omega 3’s! 😉

    Reply
    • Jessica Penner says

      April 22, 2015 at 4:57 pm

      Go Omega 3s! I’ll have to check out your recipe. I could use more reasons to eat these super seeds 🙂

      Reply

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