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.
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.
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.
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).
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.
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.
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
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