Growing up the only seeds I ate were the corn on the cob - not even tomatoes and cucumbers. What did I know? Then, one year my Mom was given a great recipe for a spinach and strawberry salad with a sesame and poppy seed dressing. Everyone loved this salad because of the sweetness of the strawberries (and added sugar in the dressing) and the saltiness of the bacon. This salad was prepared for lots of parties and was seen at many family gatherings. I still make it today and just eliminate the sugar from the dressing.
Long story short, the sesame and poppy seeds were my first introduction to any kind of dried seeds. They were the only seeds my Mom stocked, ready for the next spinach salad. We didn’t use them for anything else. It was exotic in our household to have these dried seeds in little glass jars. Now I use and cook with many delicious nutritional seeds including flax, hemp, pumpkins seeds, chia and more.
Nuts and seeds are an important part of a healthy diet. They provide healthy fats, fiber, antioxidants, and minerals. Healthy fats found in nuts and seeds, helps us feel satisfied at meal times, and helps to stable blood sugar, and mood. They also pack a high protein punch, so there is less need to depend on environmentally unsustainable animal protein when nuts and seeds are included in a balanced diet.
Here are just some of my favorite seeds.
Flax
Flaxseeds are a super food with the number one source of lignans (that's good) in human diets. And flaxseeds have more antioxidants than blueberries and an excellent source of omega-3 fatty acids. The specific type of omega-3 fatty acid in flaxseeds makes these seeds stable for at least 3 hours of cooking, so you can still get the nutritional benefits when flax seeds are used baked goods like muffins or breads.
Due to their high fat content, use seeds in small portions. Just use a small amount of flax seeds each day, maybe 1 or 2 teaspoons in a smoothie, sprinkled in a salad, or on oatmeal. This morning I used them in pancake batter as an egg replacer.
Hemp
Hemp seeds are a complete protein containing all essential amino acids (just like quinoa which is actually a seed not a grain). Hemp is another super food providing a perfect balance of omega-3 and omega-6 essential fatty acids in each serving. Low in carbohydrates, hemp seeds are ideal for those following the paleo diet or who need to be carb conscious for their health.
When I first bought hemp seeds all I knew about hemp was that is was related to rope and cannabis. Hemp has been cultivated for over 12,000 years and has been used for food, fiber, textile, paper, and even fuel. Hemp seeds and marijuana come from the same species of plant, but different varieties and the similarities stop there. Hemp seeds do not contain THC (tetrahydrocannabinol), the active substance in marijuana.
I like to use hemp seeds just like I would flax seed such as smoothies, oatmeal, energy bars, pancakes, baked goods, and salads.
Pumpkin
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk (often called the "shell"), although some varieties of pumpkins produce seeds without shells. Pumpkin seeds contain zinc, and other important minerals. They also contain a variety of forms of vitamin E. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. In many food markets, pepitas are available raw and shelled, raw and unshelled, roasted and shelled, roasted and unshelled.
I love the taste of the green raw and shelled pepitas, as I find the shell to be too chewy. Sorry, not a fan, but I know many people will be roasting them after their Halloween pumpkin is carved. I sprinkle pepitas on oatmeal and on my open face almond butter and banana “sandwich” as a high protein, healthy fat snack before or after a workout.
Chia
I have come to love chia seeds as a thickener to make pudding or thicken a smoothie. It is also a great source of Omega 3’s (even more than flax seeds), high in protein, fiber, and calcium. Chia is also rich in minerals such as zinc, copper, phosphorus, magnesium, manganese and iron. As a carbohydrate, 11 of the 12 grams are nondigestible fiber. This is another incredible superfood and studies have shown links to lower inflammation, improved blood pressure in type 2 diabetics. Chia seeds don’t have to be ground in order for their nutrients to be available to the body. Chia seeds don’t deteriorate and refrigeration is not necessary.
Make a “chia fresca” by mixing seeds with lemon or lime-aide. Add them to cereal, salads, smoothies, or in baking. Make a chia pudding for an afternoon snack.
Let me know what you try. Try the peanut butter and flax energy balls or raw vegan walnut chocolate brownies, both made with seeds.
Enjoy!
Long story short, the sesame and poppy seeds were my first introduction to any kind of dried seeds. They were the only seeds my Mom stocked, ready for the next spinach salad. We didn’t use them for anything else. It was exotic in our household to have these dried seeds in little glass jars. Now I use and cook with many delicious nutritional seeds including flax, hemp, pumpkins seeds, chia and more.
Nuts and seeds are an important part of a healthy diet. They provide healthy fats, fiber, antioxidants, and minerals. Healthy fats found in nuts and seeds, helps us feel satisfied at meal times, and helps to stable blood sugar, and mood. They also pack a high protein punch, so there is less need to depend on environmentally unsustainable animal protein when nuts and seeds are included in a balanced diet.
Here are just some of my favorite seeds.
Flax
Flaxseeds are a super food with the number one source of lignans (that's good) in human diets. And flaxseeds have more antioxidants than blueberries and an excellent source of omega-3 fatty acids. The specific type of omega-3 fatty acid in flaxseeds makes these seeds stable for at least 3 hours of cooking, so you can still get the nutritional benefits when flax seeds are used baked goods like muffins or breads.
Due to their high fat content, use seeds in small portions. Just use a small amount of flax seeds each day, maybe 1 or 2 teaspoons in a smoothie, sprinkled in a salad, or on oatmeal. This morning I used them in pancake batter as an egg replacer.
Hemp
Hemp seeds are a complete protein containing all essential amino acids (just like quinoa which is actually a seed not a grain). Hemp is another super food providing a perfect balance of omega-3 and omega-6 essential fatty acids in each serving. Low in carbohydrates, hemp seeds are ideal for those following the paleo diet or who need to be carb conscious for their health.
When I first bought hemp seeds all I knew about hemp was that is was related to rope and cannabis. Hemp has been cultivated for over 12,000 years and has been used for food, fiber, textile, paper, and even fuel. Hemp seeds and marijuana come from the same species of plant, but different varieties and the similarities stop there. Hemp seeds do not contain THC (tetrahydrocannabinol), the active substance in marijuana.
I like to use hemp seeds just like I would flax seed such as smoothies, oatmeal, energy bars, pancakes, baked goods, and salads.
Pumpkin
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk (often called the "shell"), although some varieties of pumpkins produce seeds without shells. Pumpkin seeds contain zinc, and other important minerals. They also contain a variety of forms of vitamin E. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. In many food markets, pepitas are available raw and shelled, raw and unshelled, roasted and shelled, roasted and unshelled.
I love the taste of the green raw and shelled pepitas, as I find the shell to be too chewy. Sorry, not a fan, but I know many people will be roasting them after their Halloween pumpkin is carved. I sprinkle pepitas on oatmeal and on my open face almond butter and banana “sandwich” as a high protein, healthy fat snack before or after a workout.
Chia
I have come to love chia seeds as a thickener to make pudding or thicken a smoothie. It is also a great source of Omega 3’s (even more than flax seeds), high in protein, fiber, and calcium. Chia is also rich in minerals such as zinc, copper, phosphorus, magnesium, manganese and iron. As a carbohydrate, 11 of the 12 grams are nondigestible fiber. This is another incredible superfood and studies have shown links to lower inflammation, improved blood pressure in type 2 diabetics. Chia seeds don’t have to be ground in order for their nutrients to be available to the body. Chia seeds don’t deteriorate and refrigeration is not necessary.
Make a “chia fresca” by mixing seeds with lemon or lime-aide. Add them to cereal, salads, smoothies, or in baking. Make a chia pudding for an afternoon snack.
Let me know what you try. Try the peanut butter and flax energy balls or raw vegan walnut chocolate brownies, both made with seeds.
Enjoy!