A tiny seed contains the potential for a big tree—amazing, isn’t it? Seeds contain so much nutrition that trees can grow out of them. Similarly, these nutritious seeds can be good for us, if we include them in our daily diet.
A majority of the seeds are edible and they are consumed in the form of cereals, nuts, and legumes. They are full of omega 3 fatty acids and protein. A powerhouse of nutrition, the seeds are also replete with fiber, vitamins, and minerals. It makes a lot of sense to include them in our diets and reap the rich benefits of these tiny warehouses of health.
Let’s look at a few edible seeds and how we can incorporate them in our diets:
Flax seeds contain a good amount of omega 3 acids. These help build the immune system and reduce the probability of heart ailments. Flax seeds also contain lignans, which has anti-cancer properties. Flax seeds are famous called as “Alsi seeds” in India.
Flax seeds good for vegetarians as they provide protein as well as iron. They are nutty and have a pleasant crunch when toasted. You can add them into breads and any baked goods. Roast them and add them to your cereals as well.
Here is a protein rich recipe that is both nourishing and yummy. This will make 2 big glasses of yummy smoothie.
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Sesame seeds are also called til and have a nutty taste. They are available in white, black, yellow, and red color. White is the most commonly used sesame seed.
These seeds are full of health benefits and are rich in calcium. It also includes minerals, such as copper and magnesium, iron, phosphorous, and fiber. They also contain lignans that are anti cancerous and reduce blood pressure level. Ric in Vitamin E, sesame seeds are used in a lot of preparations like bread, muffins, cakes and even Middle Eastern preparations like tahini. Sesame seed oil is widely used in cooking. These seeds also add a lot of crunch to various low calorie dishes like broccoli.
Let’s look at a simple sesame-based recipe called mix vegetable with sesame:
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Chia seeds have been classified as super foods and are rich in antioxidants. You can buy chia seeds at specialty shops and supermarkets. You can add chia seeds to smoothies, scones, and salads. The list is endless.
Here is a simple chia seed smoothie recipe:
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Now enjoy the smoothie.
Hemp seeds are full of flavor. They are nutty and chewier than other seeds like chia, sunflower and pumpkin seeds.They pack a protein punch and provide 10 gms of protein per serving.They are also rich in vitamins and minerals.
You can add hemp seeds in all varieties of food like cookies, cereals and other savory items.
Here is simple breakfast yogurt using hemp seeds:
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Pumpkin seeds or pepitas are full of nutrition. They are replete with vitamins, minerals and antioxidants. They also contain the essential amino acids, such as tryptophan and glutamate.
You can use pumpkin seeds in a myriad of ways, including eating them roasted or adding them to soups as garnishes.
Here’s a healthy granola recipe using pumpkin seeds:
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These are called chironji in Hindi and are used in dessert preparations. They contain selenium, vitamin E and linoleic acid, which is an essential fatty acid that is good for heart health.
Want to know how to bake some yummy cookies using sunflower seeds? Here’s a simple recipe, just for you:
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Seeds prove the adage that ‘big things do come in small packages. Loaded with many health benefits, they can provide the body the right dose of nutrients. Try these recipes and include them in your diet for a healthy and happy life!
Do you have a recipe involving these seeds? Do share with us in the comments section below.