Recommended Foods

/4 Hemp Seed

2 Black Or White Sesame Seeds, For Garnish

Baking Soda Sprouted Sunflower Seed

Sprouted sunflower seed is the edible seed of the sunflower that has been soaked and germinated before drying or use. It remains a seed-based food and is commonly eaten as a snack or added to salads, baked goods, and grain dishes.

Brown Or Golden Flaxseed Meal

Brown or golden flaxseed meal is ground flaxseed, a seed product commonly used to add fiber, healthy fats, and texture to foods. Brown and golden varieties have similar nutrition, with mild differences in flavor and appearance.

Butternut Squash (Peeled, Seeds Scooped Out

Butternut squash is a winter squash with sweet, orange flesh that is commonly roasted, steamed, or pureed. The peeled flesh with seeds removed is used as a starchy vegetable in both savory and sweet dishes.

Chia Egg (1 Chia Seed, 3 Water, Set Aside

Chia Seeds

Chia Seeds are an amazing superfood that contain numerous health and healing benefits.

Flaked Coconut

Flaked coconut is shredded dried coconut flesh, often sold sweetened or unsweetened for baking and toppings. It is rich in fat and fiber with a concentrated coconut flavor.

Flax Seeds, Ground

Ground flax seeds are milled flax seeds commonly added to cereals, yogurt, smoothies, and baked goods. Grinding improves digestibility and helps the body access their nutrients more readily than whole seeds.

Flaxseed Meal

Flaxseed meal is ground flaxseed, a mild nutty ingredient commonly added to cereals, smoothies, baked goods, and other foods. It is valued for its fiber, plant omega-3 fats, and lignan content.

Ground Chia Or Flax Seed

Ground chia or flax seed are nutrient-dense edible seeds commonly added to cereals, smoothies, yogurt, and baked goods. When ground, their nutrients and omega-3 fats are generally more available for digestion than in whole form.

Ground Golden Flaxseed

Ground golden flaxseed is milled flaxseed from a light-colored flax variety, commonly added to cereals, smoothies, and baked goods. Grinding improves access to its nutrients compared with whole flaxseed.

Ground Nut Oil

Ground nut oil is another name for peanut oil, a plant-derived cooking oil pressed from peanuts. It has a mild flavor and a relatively high smoke point, making it common for frying and sautéing.

Ground Raw Golden Flax Seed

Ground raw golden flax seed is the milled seed of a light-colored variety of flax. It is commonly added to cereals, baked goods, smoothies, and other foods for texture and nutrition.

Ground Raw Sunflower Seed

Ground raw sunflower seed is the milled form of sunflower kernels, commonly used in baking, coatings, and as a nutrient-dense ingredient in savory or sweet dishes. It has a mild, nutty flavor and retains the natural fats, protein, and fiber of the whole seed.

Hemp Heart

Hemp Seed

Hemp seed is the small edible seed of the hemp plant, commonly eaten raw, shelled, or added to cereals, smoothies, and baked foods. It has a mild, nutty flavor and is valued for its nutrient density.

Nut/Seed Milk (See Page 5, Or Week 2 Recipe

Nut and seed milks are plant-based beverages made by blending nuts or seeds with water and straining the mixture. Their nutrition varies widely by ingredient and whether the product is fortified or sweetened.

Nuts Or Seed

Pumpkin Seeds

They contain high amounts of vitamin E, B-complex, magnesium, zinc, and omega-3 fatty acids.

Raw Hemp Seed

Raw hemp seed is the edible seed of the hemp plant, typically sold shelled or whole. It has a mild, nutty flavor and is commonly added to cereals, smoothies, salads, and baked foods.

Raw Sunflower Seed

Raw sunflower seeds are the edible kernels of the sunflower plant, commonly eaten as a snack or added to salads, baked goods, and grain dishes. They have a mild, nutty flavor and a tender, slightly firm texture.

Raw Unhulled Sesame Seed

Raw unhulled sesame seeds are small edible seeds with their outer hull intact, giving them a slightly stronger flavor and firmer texture than hulled sesame seeds. They are commonly used in baking, cooking, and as a topping.

Sesame Seeds

Sesame Seeds are a high energy food that help to provide optimum health and wellness.

Sunflower Or Hemp Seed

Sunflower seeds and hemp seeds are edible seeds commonly used in snacks, baked goods, cereals, and savory dishes. Both provide concentrated energy and are valued for their healthy fats, protein, and mineral content.

Sunflower Seeds

They are a rich source of easily digestible and assimilable protein which is essential for the repair of tissues, nerves, and cells.

Sweetened Flaked Coconut

Sweetened flaked coconut is shredded dried coconut meat with added sugar, commonly used in baking and desserts. It provides coconut fat and fiber but is also a concentrated source of added sugars and calories.

Tahini

Unsalted Dry Roasted Peanut

Unsalted dry roasted peanuts are legumes commonly eaten as a snack or used as an ingredient. Dry roasting enhances flavor without added salt, while retaining much of their protein, healthy fats, and micronutrients.

White Sesame Seed

White sesame seeds are small, oil-rich seeds commonly used whole, toasted, or ground in both savory and sweet dishes. They have a mild, nutty flavor and are often used as a garnish or ingredient in pastes such as tahini.

Whole Chestnut

Whole chestnut is an edible tree nut with a mildly sweet flavor and starchy texture, commonly roasted or boiled. Unlike most nuts and seeds, it is relatively low in fat and provides more carbohydrate.