It seems seeds are everywhere these days, but there’s lots of confusion on how to use them and how they are healthy – find out everything you need to know about the most common super seeds here on Breakfast Television!

Chia Seeds

-Contains the highest amount of fibre for seeds – 2 Tbsp = 11 gm fibre

-Can be eaten raw, ground or soaked in water ( 1 Tbsp in ½ cup water)

-When eaten, they form a gel with stomach liquids that helps to slow down

carbohydrate absorption, reduces risk of heart disease and diabetes type 2, weight maintenance.

-Leaves you feeling fuller longer, and soothes heartburn and calm the stomach.
-Soaked chia can replace oil or butter in recipe – mix 1 Tbsp Chia seeds with 1/4 cup water or milk. Allow to soak for 15-20 mins (the mixture will expand).

-This mixture can be subbed in equal parts for the oil – it’s recommended that you only replace half the amount of the oil/butter with chia – ie if the recipe calls for 8 Tbsp of butter, use 4 Tbsp of the chia mixture and 4 Tbsp of butter. -Coat chicken or fish with chia and flour-Chia seeds make the perfect crunchy topping for yogurt, cereal, oatmeal, smoothies or vegetables.-When you soak them in a liquid, such as juice or almond milk, they get soft and spoonable: a smart swap for pudding or oatmeal.

Flax Seed

-Adding flax to your diet can help you get omega-3 fatty acids

-Flax is a great source of fibre, protein, flax helps lower cholesterol, makes you feel fuller longer and stabilizes blood sugar levels.

-Only Flaxseeds are high in phytochemiclas prevent certain breast and prostate cancers/ prevent hot flashes.

-Must grind to get benefits – seeds pass thru body

-Add to oatmeal, pancakes, muffins, salads, orange juice (the vitamin C helps benefit heart and brain); can also substitute for some of the flour

-Replace eggs – 1 tbsp to 3 tbsp flour

-Replace ½ cup flour with ½ cup ground flax seed

Hemp Seeds or Hearts

-There is no THC in hemp seeds or hearts

-Hemp seeds are very nutritious and a great source of protein and omega 3’s (7 g protein per 2 Tbsp), higher than chia and flax

-High in magnesium – blood sugar and cholesterol – reduces inflammation – joint health
-Use them in salads, pesto, smoothies, baked goods, shakes, yogurt and cereal.

Pumpkin Seeds (Pepitas)

-Rich in magnesium, protein, B vitamins, iron, protein, zinc

-Good for your immunity system

-Contains essential fatty acids to help lower cholesterol

-Not just for the fall, eat them year-round in soup or as a salad topper, with cereal, or in homemade trail mix

-2 Tbsp = 10 gm protein

-Roast with savoury spices or sweet

Unsalted Sunflower Seeds

-Excellent source folate, which helps to support healthy pregnancy and promotes a healthy immune system

-Best source of Vitamin E

-4 times more antioxidants than blueberries

-Great to eat on their own, in cookies, muffins, salads, trail mix, stir-fries

-Add spices and roast for a snack

Rose’s Candied Seeds

1/3 cup pumpkin seeds (or sunflower seeds)

3 Tbsp icing sugar

1/4 tsp cinnamon

1/8 tsp allspice

1/8 tsp nutmeg

1. Preheat the oven to 350°F. Spray a baking sheet with cooking oil.

2. Rinse the seeds with cold water. Drain, but do not let them dry. Combine the icing sugar, cinnamon, allspice and nutmeg in a small bowl. Dip the seeds in the sugar mixture, coating them well. Spread on the prepared baking sheet.

3. Bake for 15 minutes in the center of the oven. Remove and cool. Store in an airtight container.