Seeds are quite the nutritional powerhouse. They are packed vitamins and minerals such as Magnesium, Copper, Zinc, Iron, Manganese and Vitamins B and E. They also contain an impressive amount of fiber, Omega 3 Fatty Acids (the good fat) and everyone’s favorite macro, protein.
How Can I Get More Seeds in my Diet?
- Use as a Replacement for Butter
Since they are high in healthy fat, chia and flax seeds can be used to replace the butter in many baking recipes, such as cakes and muffins. A tbsp. of these seeds is equal to a tbsp. of butter.
- Use as a Replacement for Eggs
Just as with butter, chia and flax also make a good egg replacement in baked goods, great if you are allergic to eggs. Combine 3 tbsp. of water with 1 tbsp. of chia or flax seed and let rest for 10 minutes. This gooey mixture equals one egg.
- Add into your Meals
Seeds such as pumpkin, sunflower and sesame seeds can add a whole new dimension to your stir fry dishes and salads. They not only boost the nutritional content of your meals but also provide a very flavorful crunch which helps to improve the texture of your food. Way to spruce up a boring meal!
- Make Jams
You can even make your own jams and spreads by combining your favorite fruits in a pan with some boiling water and chia or flax seeds. Boil until the mixture gets thicker and resembles a jam.
This is probably the easiest way to incorporate seeds into your diet. Just put them in your blender, add your favorite protein powder and liquid and blend away. Chia and flax work best as they do not change the flavor profile of your drink.
Need I say more? Grab some seeds, turn on the TV and enjoy your new delicious nutritious snack. Just make sure not to go overboard as they are calorie dense. Among the most favorite seeds within the snack world are flax seeds, chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, sesame seeds, tahini and apricot seeds. Incorporating these seeds into a snack mix can work wonders for your health!