Sowing the Seeds of Good Health Recipe
Nuts get all the glory, but hearty-healthy seeds have been nourishing civilizations around the world for aeons. What are the benefits of grazing on these crunchy treats and why should you be eating more of them?
They’re tiny but mighty
You don’t have to be a meat eater to pack plenty of protein in your meals and snacks. When it comes to plant-based protein, seeds do all the heavy lifting.
Larger seeds such as pumpkin deliver a whopping 8.5g of protein per 30g serving, with sunflower coming in second with 5g per serving. Don’t overlook chia seeds and flaxseeds either. Three tablespoons of chia seeds give you 4.7g of protein, while a 2-tablespoon serving of ground flax seeds gives you 2.5g. Filled with immunity-boosting, heart-healthy nutrients such as fibre, minerals, vitamin E, antioxidants and omega-3 fatty acids – seeds are your key to eating better everyday.
Super seed hacks
The best thing about seeds is that they are easy to incorporate into your diet. A last minute sprinkle over muffins, buns or banana bread before baking, or sprinkled into a salad or blitzed in your smoothie will up your protein game with minimal effort.
But there’s so much more you can do with them:
Crumb coats – You can mix ground flax with breadcrumbs to make a crisp coating for fried lean proteins like tofu or paneer.
No-cook Jams – Chia seeds swell up and turn jelly-like when they come in contact with moisture. Strange as that sounds, it’s a boon for setting low-sugar jams. Stir chia seeds with berries, blitzing with a splash of maple syrup to make jam without the hassle of stoves, candy thermometers or tons of added sugar.
Dips – Make Dukkah, a traditional Egyptian condiment starring seeds such as sesame, sunflower and poppy. Sprinkle it over cooked meat, poultry and vegetables, or eat it as a dip with crudités, bread and olive oil.
Butters – Butters made from sunflower, watermelon and sesame seeds are the latest, white-hot trend in natural foods. Scoop them up with crisp apples, spread them over your morning toast, use them in stir-fries or dollop no-sugar butters such as tahini over oven-roasted vegetables.
Seed Flours – Add seed flours to your arsenal of gluten-free baking alternatives to whip up vegan desserts or pancakes. You can even use toasted seed flours to make no-bake, gluten-free crusts for pies and cheesecakes.
Chef’s tip – Grinding starts to break down the oils in the seeds, so it’s best to store ground seeds in the fridge or freezer.
Visit the World of Nuts & Better for You sections at a Foodhall near you, to choose from our range of pumpkin, chia, sunflower, flax and sesame seeds