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Not bad for a tiny little seed, eh?!

Even I was gob-smacked as I put these infographics (below) together for you. How can such comprehensive nutrition come out of such humble little things?!

After listening to Paediatric Naturopath Jess Donovan of Natural Super Kids, lay it down in her “5 Essential Nutrients for Kids” live training inside our free Facebook group, I started brainstorming ways I could get more of those same nutrients into my own 5 kids.

And you know what I found? The answer that would require the least effort of my part, while delivering incredible levels of 4 of those 5 nutrients she spoke about – Seeds!

I mean, just look at the comparisons in the graphics below! Of course, perhaps it’s easier to eat 100g of meat than it is to eat 100g of sunflower seeds, but it’s a very convincing demonstration to me of why we should be incorporating these little beauties into our every day lives.

My inner nerd came out and I ran some startling numbers on the nutrients in these seeds compared to other sources of those nutrients.

Check it out…

How interesting is that?! Well, maybe it’s just me but perhaps there’s some fellow nutrient-comparing nerds out there too!

When we consistently fill our bodies with food that truely nourishes instead of a merely providing a cheap energy hit, we feel a palpable difference in both body and mind.

I hope you loved learning about the power of seeds as much as I did.

Here’s a bunch of ways to use these superbly nourishing seeds:

As an Egg Replacement

Use Chia Seeds or Flaxseeds interchangeably to replace eggs in a recipe.

Cinnamon Banana Muffins
Super-Healthy Banana and Cinnamon Muffins
Spiced Apple Cake Header
Spiced Apple Cake from Thermo Cooker Fresh Favourites
Vegan Meatballs With Zoodles
Vegan Meatballs With Zoodles

To Thicken Porridge and Add Crunch

If you love crunchy little things, top your porridge with some chia seeds, or even cook the chia seeds in with the porridge!

Chocolate Quinoa Porridge
Fast Quinoa Coconut Chocolate Porridge

For Smoothies

Sprinkle some seeds for a more nutritious punch, or throw some in the blender.

Blueberry Coconut Protein Smoothie
Sneak Past Your Resident Veggie Detectives With this Blueberry Coconut Smoothie

Beautiful Beet & Ginger Smoothie

For Healthy Desserts


Quinoa Fruit Crumble

Kombucha Ice Pops

Omega 3 & High Fibre Raspberry Layered Slice

Sneaky Beans Super Sweet & Gooey Lunchbox Cake

Radically Raw Rocky Road

For a Power Punch Breakfast


Pink Chia Pudding

Gluten & Dairy-Free Buckwheat Pancakes

Easy & Omega Rich Chia Pods

Chocolate Bean Pudding

Mixed Berry Baked Oatmeal

For Snacks


Oat and Date and Seed Bars

Chocolate Protein Bombs

Chocolate Fat Bombs

Powerhouse Protein Pikelets

For Jelly Layer

Use chia seeds as a plant-based jelly swap.


Raspberry Coconut Slice

To Make Nourishing Muesli Bars

Sneak in more nutrients to these yummy snacks.

Sharon Selby Muesli Bar
Easy Nut-Free No Bake Muesli Bars
Fruit Crumble Muesli Bar
Fruit Crumble Muesli Bars Make For a Sweet Lunchbox!
No Bake Muesli Bar
Healthy No Bake Muesli Bars

Fudgey Power Protein Bars

Chocolate Muesli Protein Slice

Chocolate Caramel Muesli Bar Slice

To Add Crunch and Deliciousness

Add a subtle flavour and crunchiness to your food.

Beetroot, Spinach and Caper Salad with Creamy Dressing
Freshen Up Your Salad Routine with this Beetroot, Spinach and Caper Salad with Creamy Dressing
Spring Detox Salad
Spring Detox Salad

Warm Apple Crisp
Cosy Up With This Warm Apple Crisp for Winter

This Protein Packed Grain Salad is a Midweek Superstar

Wholefood Vegan Sausage Rolls

Make Your Own Granola!

With seeds, your options are endless really. Try them out in granola.

Low-Carb Chocolate Granola
Make This Low-Carb Granola for a Breakfast Treat
Vanilla Maple and Chocolate Granola Recipes
Crunchy Granola Recipes – Vanilla Maple & Chocolate Granola

As a Garnish

Whip up these recipes and make them look more appetizing with different types of seeds.

Cauliflower Hummus
Creamy & Light Cauliflower Hummus
Vegan Vegetarian Fresh Pho
Loryn’s Flavourful Pho From ‘Thermo Cooker Fresh Favourites’
brownricesushibowl
Brown Rice Sushi Bowl with Miso Roasted Carrots
Chinese Sticky Sesame Cauliflower
Sticky Sesame Cauliflower Bombs

Sunshine Sushi

Nutrient-dense Cookies

Yes, you can make cookies healthy with heaps of nutrients.

Chocolate Chip Wholefood Cookie
Wholefood Chocolate Chip Cookie

Super Healthy ANZAC Biscuits

For Bread and Crackers

Have more fun with these recipes.

Multigrain Bread
Super Seedy Wholemeal Wholefoods Multigrain Bread
Free From Lots Crackers
“Free from lots” Crackers Recipe – Savoury or Sweet

Gluten-Free Turmeric Seeded Loaf
Buckwheat and Sweet Potato Bread
Shake Up Your Lunchtime Routine With Sweet Potato Buckwheat Bread

Many Different Ways to Use Sesame Seeds

More ideas on how to add sesame seeds to your diet.

As sprinkle on top

Tahini Walnut Cookies
Tahini Walnut Gluten Free & Vegan Cookies


Brown rice lentil and veggie patties
Brown Rice, Lentil and Veggie Patties



Sweet potato burger with tomato pesto
Sweet Potato Burgers with Tomato Pesto


Sunflower Seed Falafels with Tahini Sauce
Sunflower Seed Falafel Balls With Tahini Dipping Sauce
As crumbs:
Almond Crumbed Chicken
Low Carb Crumbed Chicken

For marinade:

Asian Salmon & Baked Sweet Potato

Enjoy incorporating these beauties into your own life, and the lives of your family. Our children need more nutrients than we do, and they won’t know what hit them when they’re chowing down on all this deliciousness.

Laini x


About The Author

Laini Oldfield

Laini Oldfield ~ Founder, The Wholefood Collective

Trying to eat nutrient-dense food free of pesticides and additives was driving Laini, Jordan and their 5 kids nuts! So the Wholefood Collective (TWC) was born. Started from their garage for their own family, TWC now makes whole foods ‘doable’ for every Aussie family, through access to highly vetted, home delivered, organic whole foods at big savings.

Her favourite part of the job though? Supporting people with simple solutions to get robust nutrition happening at their place.

Laini's biggest achievement is bringing her own family across the line, but she's also personally helped over 13,000 families to better nutrition and energy through TWC's signature 21-Day 'Wholefood My Family' Challenge, and at live workshops.

With a particular interest in using food to help achieve specific health goals (functional food), and strategies to boost nutrition in family meals without being 'detected', Laini loves discovering more about the powerful force for good that food can play in our lives, and then putting that to work.

Laini's goal is to see more Aussies thrive with clear minds, plenty of energy, stable moods, and robust immunity, through the nourishment that comes to body and mind through real food.

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