Wednesday, October 13, 2021


"The diet, to be healthy, has to be mostly fruits, vegetables, beans, nuts and seeds."

                                                                          --Dr. Joel Fuhrman

There has always been a bit of a “living on the wild side” feeling when I create recipes using my favorite seeds:  pumpkin, sunflower, sesame, hemp, and flax.  Weird, I know.  Adding seeds to your favorite recipes can really kick things up a notch.  They add a fun crunch and nuttiness to foods.  When you realize the power of real food to keep us healthy, you respect every bite you eat.  The journey from the farmers who grew the food to my plate deserves to be respected, revered, and protected.

Joyful is how I always feel biting into zucchini bread made with ground flax and pumpkin seeds.  Weird, I know. Butternut squash soup topped with toasted pumpkin seeks always makes me smile.  The nutritional value of seeds is valuable to our well-being: 

  • seeds contain omega-3 fatty acids, lignans, phytosterols, potassium, magnesium, dietary fiber

At least once a month, I make veggie burgers in the Growing Healthy Kids Test Kitchen. Below is one of my favorite recipes: 3 Seed Burgers.  You can make the burger mixture, then cover and place mixing bowl in the fridge for a few hours or overnight before cooking.

GROWING HEALTHY KIDS:  Our Recipe Collection



·        ½ cup raw pumpkin seeds

·        ¼ cup raw sunflower seeds

·        ¼ cup unhulled sesame seeds (or substitute hemp seeds)

·        1 cup cooked lentils

·        2 tablespoons rolled oats

·        3 tablespoons tomato paste

·        ¼ cup diced onions

·        2 tablespoons tahini

·        1 tablespoon chopped Italian parsley

·        Pinch of cayenne pepper or smoked paprika


Preheat oven to 350.  In food processor, combine all 3 seeds and process until coarsely chopped.  Add remaining ingredients.  Process until mixture is blended.  Shape mixture into 4 patties. Lightly oil a baking sheet with a little olive oil.  Place patties on sheet and bake for 10 minutes. Turn and bake another 8 minutes. 

Serve burgers on whole grain buns.  Garnish with avocado, lettuce, and tomatoes. 

Eat.  Enjoy.  Repeat.

With love and kindness,

Nancy Heinrich, MPH

Founder and Wellness Architect