Super Seed & Fig Shards

Have you made any New Year’s Resolutions? If yes, there is a good chance that “health” is high on the list, be it in the form of: exercise, losing weight and/or improving your diet. This usually lasts precisely three week… maybe these will help! 😉

Any health kick will include both  mental and physical lows during which it is just too tempting to grab a consolation chocolate or some sugar laden granola bar. My ‘Super Seed & Fig Shards’ could be your solution, as they have all the “naughtiness” without the unhealthiness. They are packed with seeds and only sweetened with dried figs, cinnamon and maple syrup. You have the impression you are eating a cookie. If your resolution is increasing your fitness levels…well…seeds are packed with protein making them a perfect pre- or post-workout snack! Oh and for all the parents out there…my kids can’t have enough of them! What’s not to love?!?!

Why are Seeds so good for you?

Seeds are packed with nutrients such as: protein, fibre, iron, zinc, vitamins and even omega 3 fatty acids. They are extremely beneficial to our skin and hair; they help in removing toxins, balancing hormones and maintaining our cardiovascular health. 

Hemp Seeds are a complete protein. They are rich in fibre and contain a perfect balance of the omega fatty acids 3,6 and 9. All of this makes them beneficial to your heart health, reducing cholesterol and can balancing your hormones. They are great for healthy and toned skin and they can also boost your brain activity. 

Sunflower Seeds are a great source of vitamin B and E and iron. Vitamin E is essential for maintaining healthy hair and skin. It can also protect your cells from damage and has anti-cancer properties. Vitamin B (folate) on the other hand, will assist your immune system and help with a healthy pregnancy. The B vitamins and zinc in sunflower seeds help your nails grow and are great for hair and conditioning the scalp.

Pumpkin Seeds are rich in vitamin B, iron, magnesium, protein and essential fatty acids. They are great for blood vessel health and can reduce cholesterol. Their high zinc content can promote men’s fertility and support prostate health. Zinc is also vital for our skin as it supports the absorbtion of vitamin A which acts as an anti-inflammatory and promotes smooth skin and it protects our skin from UV rays.

Super Seed & Fig Shards

Naughty in taste but so much better than anything shop bought or sugar laden! They are easy to make and can be kept for well over a week. You can modify them to match your taste. Here are just a few suggestions:

  • Replace the dried figs with cranberries, raisins or dried apricots.
  • Make a nutty version by replacing some of the seeds with either almonds or walnuts.
  • Exchange the maple syrup with brown rice syrup.
  • Exchange the hemp seeds with chia seeds, although make sure to drink enough as dried chia will absorb water in your system and could cause blockage. 

Super Seed & Fig Shards

  • Servings: 8
  • Difficulty: easy
  • Print

These ‘Super Seed & Fig Shards’ have all the “naughtiness” without the unhealthiness. They are packed with seeds and only sweetened with dried figs, cinnamon and maple syrup. You have the impression you are eating a cookie.


  • 30g hemp seeds
  • 75g pumpkin seeds
  • 75g sunflower seeds
  • 75g dried figs (around 4pcs) – chopped in 7mm cubes
  • 50g desiccated coconut
  • 1 tsp ground cinnamon
  • 1/2 tsp fine sea salt
  • 100ml maple syrup
  • 2 tbsp coconut oil
  • 1/2 tsp vanilla extract


  1. Preheat the oven to 180C / fan 160C. Line a baking tray with baking parchment.
  2. Put all the dry ingredients (seeds, figs, coconut, cinnamon and salt) into a big bowl. Stir until well combined.
  3. Put the coconut oil and maple syrup into a saucepan and heat gently until melted. Add the vanilla extract.
  4. Pour the syrup into the bowl and stir. Put the mixture on your baking tray and flatten it with a spatula until about 7mm thin – grease your spatula if it is too sticky.
  5. Bake in the oven for around 20-25min until golden. If the border gets to brown, break it off and bake the rest.
  6. Leave to cool completely on the baking tray.
  7. Crack into shards.
  8. Store in an airtight container at room temperature. Will easily keep for a week.
  9. Enjoy!

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Beetroot Rosemary Chips
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Healing Foods by Neal’s Yard,  Eat Beautiful by Neal’s Yard

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