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!
-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.
-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
- Preheat the oven to 350°F. Spray a baking sheet with cooking oil.
- 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.
- Bake for 15 minutes in the center of the oven. Remove and cool. Store in an airtight container.