Seasonings with Seeds & Nuts

I’ve previously shared several different Herb & Spice Blends (see Spice Blends: Around the World in 7 Days and Spice Blends: Around the World Again). There are also lots of different seasonings that include various seeds and nuts (and seaweeds) – which adds to your health by giving even more diversity to your plant-based foods.  These seasonings are most often sprinkled over the top of dishes once prepared: soups, rice dishes, vegetables and more. They can be added to dips or to dip bread or other items into.

As I found in my research around different spice blends, there are many variations of the recipes with every family having a slightly different version to suit their own tastes or what they have available. So don’t feel you have to stick slavishly to seasoning recipes, feel free to adjust them to suit your preferences and pantry supplies.

Quantities are given in parts so you can easily make as much or as little as you want – just use the same measure for each ingredient e.g. a teaspoon or a tablespoon.

Dukkah

This is one that many of you will already be familiar with and I have previously shared a Hazelnut Cumin Dukkah recipe. This time I thought I’d share a FODMAP-friendly version (from Monash University FODMAP Recipes) that uses macadamia nuts.

5 parts Macadamia Nuts
2.5 parts White Sesame Seeds
2 parts Coriander Seeds
1 part Cumin Seeds
1 part Cinnamon
1/3 part Chilli powder (optional)
1/3 part Black Pepper
1/3 part Salt

Roast macadamia nuts at 160C for 15-20 mins.
Roast coriander and cumin seeds in a dry pan until aromatic. Roughly grind.
Roughly grind nuts in a mortar and pestle, or put in a bag and smash with a rolling pin – they should still be chunky.
Mix all together well. Store in freezer to stop nuts going rancid.

Za’atar

Za’atar comes from the Arabic word for thyme. It is a widely used Middle Eastern spice mix. The specific composition and proportions can vary, with regional variants adding or substituting ingredients like oregano, marjoram, or cumin. Rub it on meats or fish before roasting or grilling, sprinkle it on flatbreads, mix it with olive oil for a simple yet divine dip, or add it to your salads and soups for an extra depth of flavor.

12 parts Thyme (or a mix with other herbs)
2 parts Sumac
3 parts toasted Sesame Seeds
1/2 part fine Sea Salt

Furikake (Japanese Seasoning)

A seasoning that can be used over rice, noodles, miso soup, tofu, Poke bowls, sushi, salmon, avocado and more. Lots of variations are possible with this.

24 parts White Sesame Seeds (toasted)
6 parts Nori Seaweed
1/2 part salt (or to taste)
1/2 part sugar (optional but good)

Optional additions:
2 parts Shiitake or other mushroom powder
3 parts Black Sesame Seeds
3 parts Dulse Seaweed
1 part Kelp
1/4 part red Chilli flakes
1 part Miso powder

Shichimi Togarashi (Japanese 7 Spice)

Shichimi togarashi, or Japanese seven spice, is sprinkled over noodle soups, rice bowls, soups and stews, or popcorn. It’s an excellent seasoning for grilled proteins and vegetables, such as steak, poultry, seafood, and tofu. You could also mix it with mayonnaise.

6 parts Red Chilli flakes (adjust to suit)
2 parts dried Orange Peel (or other citrus)
1 part Sancho or Sichuan Peppercorns
1 part Black Sesame Seeds
1 part White Sesame Seeds (could replace with hemp seeds)
1 part Nori Seaweed
1/2 part Ginger

Everything Bagel Seasoning

As the name suggests you can use this on just about anything: avocado toast, baked potatoes, roast vegetables, hummus, guacamole, chicken, hard boiled eggs, tomatoes, popcorn …

6 parts Poppy Seeds
3 parts White Sesame Seeds
3 parts Black Sesame Seeds
4 parts dried minced Garlic
4 parts dried minced Onion
2 parts Sea Salt Flakes or Coarse Salt

Antioxidant Herb Sprinkle

Sprinkle on anything or everything (or eat straight from the jar)

1 part Rosemary
1 part Parsley
1 part Sage
1 part Thyme
1 part toasted Sesame Seeds (grind half & leave rest whole)
1 part Seaweed (Dulse)
1 pinch Salt (optional)

Salad Sprinkle

Mix into salads, rice, eggs and vegetables.

6 parts whole Sesame Seeds
6 parts Chives
1 part Seaweed of choice
1/4 part Black Pepper