oday I want to tell you about a habit I learned at the Vipassana retreat (I’ll tell you about my experience at the retreat here). The food at the retreat was wonderful and they had a little pot of LSA (Linseed, Sunflower Seeds, Almonds), which I loved to put on everything: from porridge at breakfast to salad, rice and soup at lunchtime. I would literally sprinkle it on everything. It was delicious!

When I returned home, I adopted the idea and added walnuts and pumpkin seeds to my mix. As well as being delicious, it’s a quick and practical way to add real nutrients to your plate.

These are small foods with nutritional benefits that really make a difference:

 Walnuts

• Vegetable Omega-3 (ALA): excellent for brain health and anti-inflammatory.
• Antioxidants: such as polyphenols, help protect the cardiovascular system.
• Cognitive benefits: studies associate consumption with better memory and brain function.
• Intestinal health: promote healthy microbiota.

 Almonds

• Vitamin E: powerful antioxidant that protects cells and skin.
• Fibers: help with glycemic control and satiety.
• Calcium and magnesium: good for bones and nervous balance.
• Reduction of LDL cholesterol: associated with heart health.

 Sunflower seeds

• Vitamin E and selenium: antioxidants important for immunity.
• Polyunsaturated fatty acids: support for cardiovascular health.
• Tryptophan: precursor of serotonin, can help with mood.
• Phytonutrients: such as lignans, which have a protective effect against diseases.

 Pumpkin seeds

• Zinc: essential for immunity, healing and skin health.
• Magnesium: support for muscle relaxation, sleep and the nervous system.
• Tryptophan: as in sunflower, can help with sleep and mood.
• Phytosterols: contribute to reducing cholesterol.

 Linseed

• Rich in ALA (omega-3): anti-inflammatory, especially useful for vegetarians.
• High in soluble and insoluble fiber: helps with intestinal transit and satiety.
• Lignans: phytoestrogens that help regulate hormones (especially in women).
• Cholesterol reduction: proven by several clinical studies.

To prepare the mix at home, you can use a food processor or blender. Grind the walnuts and almonds separately first, in short pulses, so there’s no risk of them turning into butter (I did that once!).

Then grind the seeds.

Finally, mix everything in a large bowl until well combined.

Store the mix in a sterilized glass jar, preferably dark or frosted, and keep it in the fridge. Always use a dry spoon to avoid moisture.

You can use it in a salad, on top of food, in a smoothie, in a protein shake, in yogurt… practically in any dish. Currently, my favorite way is to add two tablespoons to yogurt in the morning.

And if you like, you can even turn it into a sweet flour with cinnamon, turmeric or cocoa.

Practical, right? What’s your favorite way to incorporate nutrition into your daily life?

Until the next sip,