Healthful Boost: Grain and Seed Mix

This grain and seed mix is a great way to boost the healthfulness of breakfast and baked goodies. With this mix, we add fiber, protein, antioxidants, vitamins, and minerals without changing the flavor and texture of some of our favorite foods.

Our grain and seed mix has chia seeds, flaxseed meal, wheat germ, and oat bran. We prepare a big batch so it’s easy to sprinkle on top of cereal or yogurt. Substituting the mix for a portion of the dry ingredients adds a healthful boost to all sorts of baked goodies like pancakes, cookies, muffins, and banana bread.

Grain and Seed Mix: Components

Chia Seeds: Chia seeds are loaded with fiber and are a great source of antioxidants, omega-3 and omega-6 fatty acids, calcium, and other minerals. They are a complete protein, providing all nine essential amino acids.

Since dry chia seeds soak up liquid, some recommend soaking before consuming so they don’t absorb liquid from the digestive tract. We are comfortable using dry chia seeds because the amount of raw chia seeds is low. Also, we use chia seeds in foods with liquid, so they aren’t consumed completely dry. If you have any concerns, leave the chia seeds out of the mix.

Flaxseed Meal: Flaxseeds are full of protein and fiber. They are rich in omega-3 fatty acids, vitamins and nutrients. Flaxseeds must be milled in order to be fully digested. We buy already milled flaxseed meal, but you can purchase whole seeds and grind them at home.

Wheat germ: Wheat germ is one part of the wheat kernel, usually removed from processed wheat. It is high in fiber and protein, and a good source of vitamins and minerals.

Oat Bran: Oat bran is the edible outer layer of the oat groat which sits inside the inedible outer hull of the oat grain. Oat bran is packed with fiber, antioxidants, vitamins, and minerals.

Prepare the Grain and Seed Mix

Combine and stir equal parts of chia seeds (ground or whole), flaxseed meal, oat bran, and wheat germ.

Raw chia seeds are crunchy. If you don’t enjoy that texture, grind the chia seeds in a blender or food processor, or leave them out of the mix.

Store the Grain and Seed Mix

Include the earliest “use by” date on the storage container. Follow the storage guidelines of your grain and seed components. Most recommend storing in a cool, dry place and state they keep best in a refrigerator or freezer. Our grain and seed mix lives in the refrigerator in a repurposed plastic food container.

Uses

Add a Spoonful of the Grain and Seed Mix to Cereal and Yogurt

Sprinkle the mix on top of cold or hot cereal. Add to yogurt topped with granola and fruit. Start with 1 Tablespoon and adjust to your taste.

Baked Treats: Cookies, Cake, Muffins, Banana Bread

Substitute 1/4 cup of the grain and seed mix for 1/4 cup of flour in a baked treat recipe. Bake as instructed, but check doneness at recommended cooking time and adjust if needed. Check out our rhubarb zucchini bread using the grain and seed mix.

Include the Grain and Seed Mix in Homemade Granola

We love the Grain and Seed Mix in our Homemade Cinnamon Granola. Or, add it to your favorite granola recipe. Substitute 1:1 with oats. When adding the mix to granola, note and record the “use by” date and follow storage recommendations (cool, dry place, refrigerator or freezer).

Homemade Pancake Mix

Use your favorite recipe for homemade pancake mix and substitute 1/4 of the flour with mix. As with granola, when storing pancake mix with added grains and seeds, record the “use by” date and follow storage recommendations (cool, dry place, refrigerator or freezer).

Aebleskiver

Aebleskiver are a Danish spherical pastry – a delicious combination of pancake and donut cooked in a special cast iron pan. Substituting 1/4 cup of flour with 1/4 cup of grain and seed mix boosts the healthfulness without changing the texture or taste.

Have you tried adding the grain and seed mix to any everyday foods?

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