3 seed brittle recipe


Today, we’re on a mission to uncover the superstars hiding in your pantry – those unsung heroes with the power to help you age well and feel fabulous. I’m talking about the dynamic trio: sesame seeds, pumpkin seeds, and sunflower seeds.

What if I told you that these seeds could be your secret weapon, ready to tackle inflammation and help you age gracefully? And as a bonus, I’ve whipped up a recipe for Three Seed Brittle that you’re absolutely going to love.

So, if you’re ready to put inflammation on notice and embrace a healthier, more vibrant you, keep reading. It’s time to uncover the remarkable health benefits of these seeds and discover how they can be your allies on the journey to feeling your best. Let’s begin.



Sesame Seeds: Nature’s Nutrient Powerhouse

Sesame seeds might be small, but they’re loaded with incredible health benefits that can make a big difference in your diet and overall well-being. Let’s dive into the magic of these tiny powerhouses:

1. Nutrient-Rich Goodness: Sesame seeds are like nature’s little multivitamin. They’re packed with essential nutrients, including vitamins like B1, B3, and E, as well as vital minerals like calcium, magnesium, and iron. These nutrients are like the building blocks your body needs to stay strong and healthy.

2. Powerful Antioxidants: Sesame seeds are bursting with antioxidants, like a superhero squad fighting off free radicals. These antioxidants help protect your cells from oxidative stress and reduce the risk of chronic diseases.

3. Inflammation Fighter: Sesame seeds have anti-inflammatory properties, helping your body keep those unwanted inflammatory responses in check. The anti-inflammatory compound, sesamin found in the seeds and their oil, may be responsible for this benefit.  This is particularly good news if you’re dealing with autoimmune or inflammatory issues.

4. Digestive Harmony: These seeds are your digestive system’s best friend. The high fiber content in sesame seeds promotes healthy digestion, prevents constipation, and keeps things moving smoothly.

5. Heart Health Support: Think of sesame seeds as little heart defenders. They contain phytosterols, which can help reduce cholesterol levels, keeping your heart in tip-top shape. These seeds are also rich in heart-friendly monounsaturated fats, promoting overall cardiovascular health.




Sunflower Seeds: The Sunny Side Of Health

Sunflower seeds are not just great for snacking but also pack a punch when it comes to health benefits.

1. Free Radical Fighters: These tiny seeds are like your body’s personal defense squad against free radicals. Packed with antioxidants like vitamin E, they help protect your cells from oxidative damage and reduce the risk of chronic diseases.

2. Skin and Hair Saviors: Want to maintain that youthful glow? The vitamin E in sunflower seeds helps keep your skin healthy and radiant. It also supports strong, lustrous hair, so you can rock that natural shine.

3. Inflammation Tamer: Sunflower seeds contain a wealth of anti-inflammatory properties, helping your body combat unwelcome inflammatory responses. A study of 6000 people who ate sunflower seeds 5 times / week showed these folks had C-reactive protein levels 32% less than those who didn’t eat seeds.  This is fantastic news for anyone dealing with autoimmune or inflammatory conditions.

4. Mood Booster Extraordinaire: Ever notice how a handful of sunflower seeds can make you feel better on a gloomy day? Well, they’re a rich source of tryptophan, a precursor to serotonin, your brain’s feel-good neurotransmitter. Snacking on these seeds can help elevate your mood.

5. Blood Sugar Management: If you’re keeping an eye on your blood sugar levels, sunflower seeds can be a valuable addition to your diet. They’re packed with magnesium, a mineral that plays a crucial role in blood sugar regulation. Including magnesium-rich foods like sunflower seeds may help improve insulin sensitivity and manage blood sugar levels more effectively.




Pumpkin Seeds: A Nutrient-Packed Super Snack

1. Weight Management Support: If you’re on a weight management journey, pumpkin seeds are a great snack choice. They’re packed with fiber and healthy fats, helping you stay full and satisfied for longer, so you’re less likely to reach for unhealthy snacks between meals. This can aid in reducing overall calorie intake and supporting your weight goals.

2. Sleep Aid: Getting a good night’s sleep is crucial for your overall health, and pumpkin seeds can help in this department too. They contain tryptophan, an amino acid that your body converts into serotonin and melatonin, both of which are key players in regulating your sleep-wake cycle. Enjoying a small serving of pumpkin seeds before bed might help you catch those ZZZs more easily.

3. Inflammation Fighter: Pumpkin seeds boast anti-inflammatory properties that can help keep inflammation in check. These little guys are rich in antioxidants like flavonoids and phenolic acid which may help protect you from free radicals and inflammation. So, whether you’re dealing with autoimmune or inflammatory issues, these seeds can be your allies.

4. Immune System Booster: Want to fortify your body’s defenses? Pumpkin seeds are your go-to. They’re packed with immune-boosting zinc, which helps your body fend off infections and keeps your immune system in top form.

5. Nutrient Powerhouse: Pumpkin seeds are like a vitamin and mineral goldmine. They’re loaded with essential nutrients like zinc, magnesium, and potassium, which play a crucial role in various bodily functions, from immune support to maintaining strong bones.


Three Seed Brittle Recipe

3 seed brittle recipe

Three Seed Brittle Recipe

Course Dessert, Snack
Cuisine American


  • 1/4 cup Sesame Seeds
  • 1/4 cup Sunflower Seeds Raw
  • 1/4 cup Pumpkin Seeds Raw
  • 1 tsp Ginger Powder
  • 1/2 tsp Allspice
  • 2 tsp Cinnamon
  • 1/3 cup Maple Syrup
  • 1 tsp Vanilla Extract
  • dash Salt


  • In a large mixing bowl, stir the sesame seeds, sunflower seeds, and pumpkin seeds together well.
  • Add the ginger, allspice, cinnamon, and dash of salt to the seed mixture and stir well.
  • Add the maple syrup, vanilla and coat mixture evenly.
  • Spread onto a parchment covered baking sheet. The mixture should be about 1 inch thick.
  • Bake at 325 degrees for 30 minutes.
  • Cool. Break into pieces and enjoy!



Embracing these seeds means welcoming a multitude of health advantages, from fighting inflammation and supporting your heart to promoting ageless beauty. The possibilities are endless, just like the potential for a healthier and happier you.

And here’s the cherry on top – I hope you enjoy the recipe for Three Seed Brittle that I’ve included. It’s a delicious way to make these nutritional powerhouses a regular part of your diet.  Here’s to your vibrant future, one seed at a time!

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***Disclaimer: This post is for informational purposes only and should not be construed as medical advice***


  • Susan Taylor, RDN LD

    Meet Susan, registered dietitian / nutritionist and fellow autoimmune warrior who is dedicated to helping women with autoimmune disease get their groove back. With the right diet and lifestyle changes, Susan empowers her clients to take control of their health and feel their best. When she's not busy saving the world you can find Susan strolling along the beach, jet-setting to new destinations, and soaking up quality time with family & friends.