Healthy & Special Diets > Anti-Inflammatory Recipes > Snacks & Drinks (Anti-Inflammatory) > Berries with Nuts and Seeds

Anti-Inflammatory Berry Nut Seed Mix

A delicious and nutritious snack packed with antioxidants and healthy fats to help fight inflammation. This mix is perfect for a quick energy boost or a satisfying afternoon treat. Enjoy the vibrant flavors and textures of berries, nuts, and seeds while supporting your body's natural defenses against inflammation.

Prep Time
5
Cook Time
0
Servings
2
Ingredients
  • 1 cup Mixed Berries (strawberries, blueberries, raspberries, blackberries)
  • 1/4 cup Raw Almonds
  • 1/4 cup Walnuts
  • 2 tablespoons Pumpkin Seeds (pepitas)
  • 1 tablespoon Chia Seeds
  • 1 tablespoon Flax Seeds (ground)
  • 1 tablespoon Optional: Hemp Seeds
  • 1/4 cup Optional: Unsweetened Dried Cranberries

Ingredient Preparation

Wash the Berries: Gently rinse the mixed berries under cool water and pat them dry with a paper towel. This will remove any dirt or debris. Chop Nuts (Optional): If you prefer smaller pieces, roughly chop the almonds and walnuts. This is optional but can make the mix easier to eat. Measure Ingredients: Accurately measure out all ingredients to ensure the right balance of flavors and nutrients.

Assembling the Mix

In a medium bowl, combine all the ingredients: the mixed berries, almonds, walnuts, pumpkin seeds, chia seeds, flax seeds, and any optional ingredients like hemp seeds or dried cranberries. Mix Well: Gently toss all the ingredients together until they are evenly distributed. This ensures that each serving has a good variety of flavors and textures.

Serving and Storage

Serve Immediately: Enjoy the anti-inflammatory berry nut seed mix immediately for the freshest taste and texture. Storage: If you're not eating it right away, store the mix in an airtight container in the refrigerator. This will help keep the berries fresh and prevent the nuts and seeds from going stale. It's best consumed within 2-3 days.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 250-300 kcal Protein: 8-10g Fat: 18-22g (mostly healthy fats from nuts and seeds) Carbohydrates: 15-20g Fiber: 5-7g Important Nutrients: Rich in antioxidants (from berries), omega-3 fatty acids (from flax and chia seeds), magnesium, zinc, and Vitamin E.

Other Important Considerations for Nutrition

Portion Control: While this mix is healthy, it's also calorie-dense due to the nuts and seeds. Stick to a reasonable serving size (about 1/4 to 1/2 cup) to avoid excess calorie intake. Freshness: Use fresh, high-quality ingredients for the best flavor and nutritional value. Allergies: Be mindful of any allergies to nuts or seeds. If you have allergies, adjust the recipe accordingly by omitting or substituting ingredients.

← Anti-Inflammatory Berry Smoothie with Seeds →

FAQ

  • Can I use frozen berries?

    Yes, you can use frozen berries. Thaw them slightly before adding them to the mix and pat them dry to remove excess moisture.
  • Can I substitute other nuts or seeds?

    Absolutely! Feel free to substitute other nuts like pecans or cashews, or other seeds like sunflower seeds or sesame seeds, based on your preferences and availability.
  • How long does this mix stay fresh?

    Stored properly in an airtight container in the refrigerator, this mix will stay fresh for 2-3 days. The berries are the most perishable ingredient, so consume the mix sooner rather than later.