healthy eating Sep 09, 2020

Nutrition comes in many forms and seeds have always been a nutritional powerhouse.  Seeds are known for helping with cholesterol levels and fighting off inflammation while also contributing to steady blood sugar levels. By eating seeds you'll gain healthy fats, dietary fiber, protein and a variety of antioxidants in your diet.

Don't let their small size deter you.  Seeds are packed with nutrients.

Pumpkin seeds

These seeds are a favorite roasted and tossed in salads (instead of croutons), in grain dishes or on their own as a snack. You can find seasoned varieties, sweet or spicy, or try seasoning your own at home. See recipe below.
Nutritionally, it’s hard to beat pumpkin seeds. In 1/4 cup you get 9 grams of protein and roughly 50% of daily magnesium.  Pepitas are shelled pumpkin seeds. 

Flax seed

Grinding flax seed makes them easier to digest and boosts nutrient absorption. Ground flaxseed can sub for breadcrumbs. Try using as a coating on baked chicken or fish.
Flax contains omega-3 fatty acids and lignans, a fiber-like compound with antioxidant properties that may lower the risk of heart disease and some cancers.

Chia seed

Mild in flavor with crunch like poopy seeds, chia seeds can be added to smoothies, baking recipes or to stretch eggs in recipes. One tablespoon chia soaked in 3 tablespoons of water for 10 minutes equals one egg.
Fiber is the main standout in chia, with almost 10 grams per 1 ounce. They are also a good source of omega-3 fatty acids (ALAs).

Visit here for a healthy Chia seed recipe.

Sesame seed

Toasted these seeds have a deep nutty flavor that compliments steamed veggies and stir-fries. You can add to dressings or baked goods.
Sesame seeds provide zinc, which maintains a strong immune system and a good amount of iron in just 3 tablespoons.

Sunflower seed

These seeds have a mild flavor and tender texture and are a good alternative to pine nuts while making pesto. In comparison, sunflower seeds have fewer calories and more protein per serving.
Sunflower seeds are an excellent source of vitamin E, a fat-soluble vitamin that provides antioxidant and immune-boosting effects.

How to bake seeds:

Flavored dry seed recipe

  • 1 cup pumpkin seeds and sunflower seeds
  • 2 Tbsp sesame seeds (flax seed optional but can include here)
  • 1 tsp oil
  • 1 tsp maple syrup
  • pinch of salt
  • 1/2 - 1 tsp spices, cinnamon, chili powder, paprika

Preheat oven to 250. Toss all ingredients together in a bowl. Spread on a baking sheet and bake 10 - 20 minutes.  Toss every 5 minutes until dry.  Makes a great healthy snack!

Until next time

Be fit, be strong, eat seeds

Want to know the latest happenings around The Fit Massage Therapist? 

Come hang with us, where we are happy and massaging pain-free. 
Don't worry, your information will not be shared.


Subscribe today!

Your email will bring exciting exercise, healthy food and body mechanics tip and tricks right to your inbox.