Eat Your Seeds!

Seeds are a powerhouse of nutrition!

Seeds.  Most people think of tossing back a handful of pumpkin seeds or sprinkling a little chia on yogurt.  But seeds are versatile, beneficial, and delicious!  It’s so easy to mix all kinds of seeds into healthy foods you already eat.  And your body will be happy you did!

And talk about little powerhouses of nutrition!  Seeds are, after all, packed with all the nutrition to go from a tiny little package to a sprouting plant!  Sprouting will actually increase the nutritional content even more.  Soaking seeds will get them ready to sprout and unlock the healthy benefits too.  Most seed flavors will deepen and enhance when roasted or are lightly toasted in a cast iron skillet, either before or after sprouting.

Seeds for Health

Amaranth – High in protein.  Use as flour or cook for porridge.  *Not eaten raw.

Chia – Great source of fiber.  They contain 18% of your daily calcium requirement as well as plant-based omega-3 fatty acids.  Chia can be used in smoothies, add a crunch to pudding or fresh fruit.  When added to water or juice they’ll turn gelatinous, which makes a gelatin dessert!  Toast or roast for an added flavor.  The gel can also replace fat or eggs in baked goods.

Coriander – Full of fiber, manganese, iron and magnesium.  Rich in Vitamin C and K and also protein.  It has been used in the treatment of skin inflammation, high cholesterol, and anemia.  Used as a spice or for skin care.

Cumin – Promotes circulation and metabolism.  Excellent source of iron, manganese, calcium, magnesium, phosphorus and B1.  Used as a seasoning.

Fennel – Fennel has fiber, potassium, folate, vitamin C and K, and has a high phytonutrient content.  Also significant amounts of fiber.  Helps to lower cholesterol, helps with diarrhea and constipation, and menstrual disorders.  Use as a seasoning.

Flax – Rich in dietary fiber, manganese, vitamin B1 and alpha-linolenic acid as well as omega-3s.  Sprinkle in baked goods.  Boil with grains for a nutty nutrition boost.

Hemp – Contain all the essential amino acids to help build muscle and create protein.  Hemp are highest in omega-3’s.  Hemp is slightly nutty.  Sprinkle on porridge, yogurt, fruit or smoothies.  Promotes healthy skin, hair and nails.  Helps menstrual symptoms.  Add to cereaal, toast for a nutty flavor, add to porridge, mix with

nuts and honey for trail mixes.  Also used for oil.

Millet – High in protein and B-vitamins.  Contains calcium, iron, potassium and zinc.  Healthy essential fats as well.  Millet is alkaline and digests easily, and will hydrate the colon.  It contains serotonin so it has a calming effect.    Can be ground for flour or boiled for porridge.  *Not eaten raw.

Poppy  – Contain niacin and folate.  High in minerals, calcium, copper, iron and zinc.  Toast in a dry cast iron skillet to bring out the nutty flavor, then sprinkle for baking, use in salads and sauces for fish and noodles.

Pumpkin – High in protein, iron, magnesium and zinc.  Pumpkin seeds are great for men’s health too, they’re high in phytosterols, which alleviate symptoms associated with enlarged prostate.  Toast them, eat them raw, grind into meal and add to baked goods.

Quinoa – Considered a complete protein.  Contains iron and B-vitamins, magnesium, phosphorus, potassium, and calcium.  Very high in fiber and antioxidants.  Very good for blood sugar control.  Can be ground for flour, boiled for porridge and used as a rice substitute.  *Not eaten raw.

Sesame  – Very rich in calcium, magnesium, iron and zinc.  Sesame is used to make a paste called tahini, which is a main ingredient in Hummus and one of the reasons it’s so good for you.  Tahini can be used as peanut butter for a different taste!  Toast or roast seeds and add honey, then bake or dehydrate with other nuts for a snack.

Sunflower  – Half a cup of sunflower provide your daily requirement of alpha-tocopherol, a powerful antioxidant in the form of vitamin E.  They are a great source for phenylalanine, an amino acid that works as an antidepressant.  You can eat them raw, grind into a paste like peanut butter, toasted and salted, or roasted.

Fruit Seeds

Papaya – Rich in oleic and palmitic acids.  Papaya seeds can be ground up and used like pepper in foods.  Papaya helps digestion and is used to detoxify the liver.

Pomegranate –   Rich in antioxidants.  Use in fruit salads or juice.

STORING AND USING SEEDS

Raw seeds, as well as toasted, should be stored in the fridge or freezer to extend their shelf life.  Both nuts and seeds contain oils, which can go rancid after a while.

Use a mix of raw or toasted seeds for trail mixes or nut mixes.  Small seeds like sesame or flax can be mixed in with honey and spices, then baked or toasted in a cast iron skillet for a delicious nutty snack.

Try adding more seeds to your diet.  I think I’ll enjoy a nice bowl of homemade cottage cheese with fruit and a sprinkle of flax, sesame and chia now!

Enjoy!

Suzanne