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Munchy Seeds

Quorn, Smashed Avocado And Seed Wholewheat Wraps

Posted on 10/09/2015

Dare we say it, we’re slipping straight into back-to-school mode! Shirts, shoes and satchels are all playing on our mind, as well as which exciting lunches we’re going to whip up this term! It’s not all bad, coming up with tasty packed lunch ideas can be fun when you’re experimenting in the kitchen with the kids, so why not try your hand at making these tasty vegetarian wraps?

The best bit about these wraps is that they’re packed full of yummy, seedy goodness and they’re filling too, making them the perfect schooltime treat.


-       300g pack Quorn chicken-style pieces

-       Lime juice

-       Mild chilli powder (if you’re little ones can handle it!)

-       1 garlic clove

-       Olive oil

-       2 wholewheat wraps

-       1 avocado

-       1 roasted red pepper

-       Tbsp Pumpkin Power Munchy Seeds


Start by adding a little oil to a pan and allowing to warm before mixing the Quorn pieces with the lime juice, chilli powder and garlic and adding the lot. Next, add the pepper.

Smash your avocado evening over your two wraps and sprinkle with Pumpkin Power Munchy Seeds. Pile your chicken filling on top, season to taste and roll up!

Cut each wrap in half to make them more manageable and if not eating right away, wrap tightly with clingfilm.

It really is as simple as that! If you have a go at making these wraps, tweet us a picture and we may just send some more Munchy Seeds your way!

Super Seedy Granola Bars

Posted on 13/08/2015

Shall we tell you what we’re craving at the moment? …Granola bars! Crunchy in all the right places, nutty, oaty, seedy and packed full of goodness, we were so addicted we just had to find ourselves a recipe so we could make them at home with the kids!

The recipe we eventually found makes for delicious batch of granola bars that are incredibly high in fibre and healthy fats, including Omega 3s and super rich in vitamin E and magnesium - thanks to the sunflower seeds! They make for the perfect midmorning or afternoon snack for the kids and are ideal for back to school packed lunches! Follow the recipe below and let us know what you think!


  •       190g rolled oats
  •       60g raw almonds, walnuts or pecans - roughly chopped
  •       150g pitted dates
  •       50g Munchy Seeds Honey Seeds
  •       60g maple syrup
  •       60g salted peanut butter or almond butter

*You can also add a handful of chocolate chips or banana chips if you want!


Start by toasting your oats and almonds in the oven for 15 minutes or until golden brown, then finely chop your dates or pop them in a food processor if you have one! You should be able to roll your dates into a stodgy ball.

Place your oats, almonds and dates into a large bowl and add your Honey Seeds.

Warm the maple syrup and peanut butter in a small saucepan over a low heat and then pour into your bowl. Mix everything together, making sure you break up the dates so they are spread more or less evenly.

Transfer you sticky mixture to an 8x8 dish lined with greaseproof paper and then cover with cling film and press down with something heavy and flat - like a recipe book! Leave to chill in the fridge or freer for 20 minutes before taking out and cutting into 10 even bars.

If kept in an airtight container they should last 3-4 days!

Will you try this recipe at home? Tweet your pictures to us for a chance to win a free tub of Honey Seeds!

Getting Kids To Eat Their Seeds!

Posted on 12/08/2015

It’s no secret that seeds are good for us - they are packed full of fibre, protein, good fats and more! We love cooking with them and coming up with exciting new dishes to include them in, but when it comes to getting kids excited about them it can be a little more difficult. The list of health benefits seeds provide is endless, so it’s well worth taking the time to explore how best to introduce them into your children’s diets. Here are few top tips you can try at home!


Keep a pot by the sofa

Who doesn’t love snacking in front of the TV? Our kids certainly do! Put them off taking a trip to the kitchen to grab a bag of crisps or a chocolate bar by strategically placing a pot of seeds by the sofa or on the coffee table. They’re far more likely to grab those instead if it means they don’t have to get off their butts!


Pop a snackpack in the lunchbox

Our handy snackpacks fit perfectly into your handbag, briefcase and lunchboxes too! They’re a fun and tasty addition to any lunch and make for a great replacement for junk food. Honey Seeds always go down well with our kids!


Serve them with dinner

You can add Munchy Seeds to almost any dish - so get creative! Whether you sprinkle pumpkin seeds on top of your lasagne or chilli bites in with your tomato pasta, the extra texture will be delicious and the kids won’t know what you’re really trying to achieve…

Cover them in chocolate

Our Choccy Apricot and Choccy Ginger are perfect for kids who love chocolate and parents who want their kids to eat healthily. They’ll taste fantastic and act as a real treat - they don’t need to know they’re secretly good for you too!

If you’d like to sample any of our seeds with your kids this summer, get in touch via Facebook or Twitter and we’ll send some your way!

Kids’ Seedy Veggie Slaw Recipe

Posted on 25/06/2015

Cooking with the kids is a great way to keep them entertained and to educate them for later life. Mr and Mrs Munchy love taking to the fields with their little ones to hunt for fresh produce and of course check on those seeds - and the fun doesn’t stop when they reach the kitchen! New, seasonal recipes are popping up online every day that are just perfect for the summer. It’s always best to find recipes that the kids can be involved in creating from start to finish, which is why this recipe for seedy veggie slaw has become a firm favourite…



You’ll need:

2 carrots

1/2 celeriac 

2 raw beetroot 

2 apples


(for the dressing)

1 tbsp olive oil

1 orange - just the juice!

Freshly ground black pepper

A generous helping of Pumpkin Power or Omega Sprinkles Munchy Seeds

1 big spoonful of Greek yoghurt

Handful of chives & parsley.


How to make:

First, make sure all of the veggies are well washed before grating them using a grater or food processor, then place all grated veg into a bowl and mix in the oil and orange juice. You should have a bright bowl full of colour! Next, add the herbs and sprinkle in the seeds, dollop on the yoghurt a little bit a time and give the whole thing a stir. 


All that’s left to do is season to taste and pop it all in a plastic tub to keep. Your delicious slaw should last up to three days if kept sealed in the fridge, making it a perfect dish for a spontaneous picnic!


If you’d like to find out more about the wonderful goodness our tasty range of seeds has to offer, have a read here. We look forward to seeing your summery pictures of your Munchy Seeds recipes! 

Tomato & Basil Sunflower Seed Paté

Posted on 17/06/2015

At this time of year, there’s nothing we love more than preparing a delicious picnic and taking to the fields to enjoy a day out in the sunshine with all of our family and friends. Rounders, Pimms, scones and sausage rolls are all things we believe make for the perfect outdoor lunch, but just recently we’ve discovered something that’s guaranteed to make our picnics even tastier! 

The taste of paté is not for everyone, but for those of us who do like the smooth flavour you can’t beat spreading it over a torn piece of freshly baked bread. This fabulous recipe for tomato-basil sunflower seed paté will have even those who turn their noses up taking an interest - and it’s so easy to make too!




180g of Pumpkin Power Munchy Seeds

10-12 sundried tomatoes

2 tbsp. extra virgin olive oil

Juice + zest of a lemon

1 clove garlic, minced

50g fresh basil, chopped

1 tsp. honey

1 tsp. tamari

Sea salt & pepper to taste



Place Munchy Seeds in a bowl of water and leave to soak for at least 4 hours - overnight is best. Rinse and drain before use.

Pour boiling water from the kettle over sundried tomatoes and soak for 20 minutes or so until they have softened, drain and reserve the liquid before chopping. *You could use a jar of sundried tomatoes if preferred!

Place all ingredients including seasoning into a food processor and blend until smooth (or lumpy if you prefer!). For a really creamy texture, add the reserved sundried tomato liquid to taste. 

Store in an airtight container and use within 7 days.


It really is that simple! A fantastic vegetarian paté that makes for a great addition to your summer outing this season. For a paté with a bit of a kick, try adding a handful of Munchy Seeds Chilli Bites to the mix!

The Minerals Of Munchy Seeds

Posted on 05/05/2015

It’s no secret our Munchy Seeds are bursting with all kinds of goodness but today we want to really concentrate on all the minerals in our seeds and exactly how they help our body.



Many of our seeds are high in potassium, including pumpkin seeds and sunflower seeds. Potassium does absolute wonders for the body but most importantly, it contributes to the body’s growth and maintenance. Potassium contributes to a healthy functioning heart and deficiency of potassium can cause irregular heartbeats, muscular cramps and weakness. 


Most parts and functions of the body use magnesium as it’s needed for bones, protein, making new cells, relaxing nerves and muscles and energy production. If you’re deficient in magnesium it’s common to suffer with fatigue, insomnia, heart problems and high blood pressure. 


Calcium is probably one of the most common minerals we all hear about and quite rightly so, as our muscles wouldn’t work without it. Calcium helps regulate nutrients passing through cell walls and helps muscles contract properly. If your body doesn’t have enough calcium it’ll start to take it from your bones, which will gradually make your bones weaker, meaning they’re more likely to break.


Despite there only being a small amount of iron in seeds, iron deficiency is more common then most think. Meaning adding extra iron into your diet, even if it’s only in small amounts will help. Iron does so much for us, so it’s very important we all try to get our recommended amount (women 15mg a day/men 10mg). Iron carries oxygen from our lungs throughout our bodies, plus it also works very hard keeping our cells in working order.

To discover even more of the health benefits our Munchy Seeds offer, head over to ‘Health Benefits’ ( section on our website. 



Vegetarian Seedy Couscous Salad Recipe

Posted on 29/04/2015

The sunshine finally made its beautiful appearance last weekend and it’s got us anticipating summer more than ever. While we wait for it to really warm up, in the meantime the weather has inspired us to rustle up a delicious summer cous cous salad. So here it is our Vegetarian seedy cous cous salad recipe:




350g cous cous

700ml vegetable stock

1 tbsp of tomato puree

1 tbsp of curry powder

1 courgette, finely sliced

1 red onion, chopped

50g sultanas

olive oil to garnesh

1 red pepper, chopped into small chunks

lemon juice to taste

Munchy Seeds (Chilli Bites or Pumpkin Power)



Bring stock to the boil, add tomato puree, curry powder, courgette, red onion, red pepper, sultanas and cous cous.



Remove from the heat and leave to cool (allow the cous cous to soak up the juices)


Fluff with a fork, drizzle with olive oil and lemon juice, then sprinkle with Munchy Seeds. 


This recipe is delicious served with a fresh salad for lunch, or alongside a freshly grilled piece of succulent fish for dinner. If you give our cous cous recipe a try then please send us photo via Twitter or Instagram.


Homemade Seedy Cracker Recipe

Posted on 15/04/2015

Homemade Seed Cracker Recipe

As you might have guessed, we’re a bit seed mad and absolutely love adding them into all kinds of recipes and dishes. So as you can expect we’re always on the hunt for exciting new recipes to try and share. We recently discovered this easy seed crackers recipe for, courtesy of Jessice Sepel, nutritionist and health blogger.




200g sunflower seeds 

60g flax seeds

100g sesame seeds

2 Tbsp. Psyllium Husk

500ml water

1 tsp. Himalayan sea salt



Preheat oven to 160 degrees C. Line 2 baking sheets with lightly oiled parchment paper or a silicone sheet.

In a mixing bowl, combine all ingredients and leave the mixture to stand until thick and pliable (about 10 minutes).

Spread the mixture as thinly as possible on the lined baking sheet (may require 2). The mixture should have no holes or gaps.

Bake for 1 hour, turning trays after 30 minutes if browning more on one side. They may need another 15 to 20 minutes until they are nice and really crispy.

Remove from oven and leave to cool.

Once cool, break into any size you like and store in an airtight container.


Jessica isn’t lying when she says they’re easy to make, as they take a mere 15 minutes to prepare and after a 1-hour bake in the oven, they are done! Seed crackers are one of the ultimate healthy snacks, not only are they good for you, they are so versatile because they can be enjoyed with a whole variety of toppings/dips/dishes, both sweet and savory. 


Seed crackers can be enjoyed with virtually anything and to give you some inspiration here is a list of toppings/combinations/dips to try; cheese with homemade chutney, pate, hummus, mozzarella cheese with tomatoes and basil, peanut butter topped with slices of banana, dipped into homemade soups, dollop of yoghurt with fruit on top, the list is pretty much endless…


If you have experimented with seeds in recipes, we’d love to hear all about it whether it’s a special seedy recipe you’ve created or simply a delicious photo of the finished dish – we’d really love to see! If so let us know on Facebook or Twitter.




[image and recipe: ]


The Vitamins Of Munchy Seeds

Posted on 11/03/2015

It’s no secret that we should all be trying harder to get our fix of vitamins each and every day. They are key to helping both parents and children healthy and active! But, did you know that Munchy Seeds are packed full of them?! We’re always shouting about just how healthy AND tasty our seeds are, so let us explain why they really are so good for you. Here are just three of the most popular seeds from our mixes and the vitamins each seed has to offer… 

Pumpkin Seeds

Pumpkin seeds are high in Vitamin E, which is an antioxidant that contributes to the protection of cells from oxidative stress - that’s right, they can help to reduce stress! These little powerful seeds also offer iron and zinc, which contributes to the normal function of red blood cells and haemoglobin as well as contributing to normal fertility and reproduction. Not only that, essential amino acids can be found in pumpkin seeds such as Tryptophan, which has the ability to increase brain levels of serotonin – which can help fight off depression! Lets eat more for that feel good factor! 


Rapeseeds, which can be found in our Omega Sprinkles, provide a valuable source of the essential fatty acid Omega 3, which helps lower cholesterol levels and can improve the symptoms of a number of conditions including; asthma, Crohn’s disease and multiple joint problems. Lastly, a 25g portion of our Omega Sprinkles provides you with an impressive amount of fibre (2.5g) and protein (6.7g)! Start working on those muscles! 

Sunflower Seeds

Often referred to as a ‘super seed’, sunflower seeds really do have it all; protein, vitamins, minerals and fibre. Just like the rapeseeds they’re also a great source of Omega 3, which is a crucial element in anyone’s diet. This high source of Omega 3 is vital to cell maintenance, reproduction and blood pressure. Sunflower seeds are also high in selenium, which is a type of antioxidant, which protects cells from damage. Plus, they’re a great source of Vitamin B1, which aids energy production by converting sugar into energy. That’s why sunflower seeds make such a great snack before a big walk or run!

Now you can enjoy eating your way through our delicious range of seeds completely guilt-free! If you’d like to find out more about the health benefits, visit the page on our website! 


Apricot Kernels — Bitter & Sweet

Posted on 05/02/2015

Munchy Seed’s products contain only sweet apricot kernels which can be safely consumed in considerably higher quantities than bitter apricot kernels. 



Apricot kernels have been falsely claimed to contain high levels of vitamin B17 and sold as a natural cancer treatment following unfounded claims on the internet. Recent TV coverage sadly didn’t explain that there are two varieties of apricot kernels which differ dramatically. 


Bitter Apricot Kernels

The Food Standards Agency’s scientific committee: The Committee on Toxicity of Chemicals in Food, Consumer Products and the Environment (COT) reported in 2006, that bitter apricot kernels contain amygdalin, which breaks down to hydrogen cyanide and in high doses can cause acute toxicity. 

Bitter apricot kernels contain approximately 0.5 mg of cyanide/kernel. The COT therefore considered a safe intake is equivalent to 2 bitter apricot kernels a day. However, there is a large margin of safety within this.


Sweet Apricot Kernels

In sweet apricot kernels, almonds and in the stones and pips of other fruits such as cherries, apples, and grapes, amygdalin is also present but at much lower levels than in bitter apricot kernels. 

Sweet apricot kernels contain approximately 0.006mg of cyanide/kernel. You would therefore have to eat, at the very least, 166 sweet apricot kernels in a day to approach a dose which the committee currently consider to be the tolerable daily intake (TDI).


Only two Munchy Seeds products contain sweet apricot kernels including:

Munchy Seeds - Crunchy Bites

Munchy Seeds - Chilli Bites

These products contain sweet apricot kernels at a ratio of 13%.


Based on the COT guidance, an upper limit of consumption of not more than 766g of Crunchy Bites or Chilli Bites per day is recommended. This equates to over 30 of our 25g snack packs per day, which is highly unlikely! 


The cyanide levels in our Sweet Apricot Kernels are tested on annual basis.


Keep on Munching!

- The Munchy Seeds Crew.

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