SUPER Seeds to Eat

There are so many seeds and knowing which ones have the most nutrients can make a difference. Nutrient-dense qualities make these specific seeds fall into the "super seed" category.

According to Amrit Manes, MD, Duke Primary Care Morrisville, seeds are great sources of protein, minerals, and other life-enhancing nutrients. Many studies have shown that different types of seeds, when part of an overall balanced and healthful diet, can prevent weight gain, the development of heart disease, and the accumulation of LDL (otherwise known as “bad”) cholesterol. Both nuts and seeds are a vital part of our diet. A seed is the part of a plant that contains the embryo of a future plant. To provide the embryo with a good source of energy, the seed contains stored nutrients and oils that make the seed high in fiber, vitamins, and monounsaturated fats.

Seeds are a good source of healthy fats, fiber, and minerals. They are loaded with iron, calcium, magnesium, and phosphorus which are all health supports for your body. Iron allows your body to make proteins that carry oxygen-rich blood throughout, calcium is critical for your bone health, magnesium is a mineral that helps with hydration and bowel and brain health, and phosphorus helps the body function including repairing cells and filtering waste.

Here is an AMAZING video that explains the differences in the seeds and how they help you. About 13 minutes and this Hoag Health, Registered Dietitian explains it In an way thats understandable.

According to the Cleaveland Clinic, these are the top 5 best seeds to eat and why.

1. Flaxseeds

2. Chia seeds

3. Pumpkin seeds

4. Hemp seeds

5. Sesame seeds

Flaxseeds - anti-inflammatory properties of lignans to help prevent heart disease and cancer. Good source of phosphorus and magnesium.

Chia seeds - omega-3 fats to decrease cholesterol and promote cardiovascular health, high in soluble fiber to decrease cholesterol, control blood sugars and regulate digestion. Good source of calcium and magnesium.

Pumpkin seeds (aka. pepitas) - lots of minerals including zinc which help our immunity. High in fiber, fat, and calories.

Sunflower seeds - B vitamins, antioxidants like Vitamin E, and selenium which help reduce free radicals in your body that can increase our risk of diabetes, heart disease, and some types of cancer. Prepackaged seeds have a ton of sodium which contributes to high blood pressure - so look for the lightly or unsalted versions.

Hemp seeds - Most protein of all seeds, vitamin E, potassium, omega-6, and omega-3 fats. Good source of potassium, magnesium, and iron.

Sesame seeds - high in selenium, an antioxidant shown to decrease the risk of chronic disease.

Here's a health benefit of seeds & nuts by herbs-info.com that I found to be a fantastic display to print out and put on your fridge. Click Here For Health Benefits of Seeds & Nuts chart.

Here's a great infographic made by YogobyCandace.

How to implement seeds into your diet.

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To get all your seeds in one serving, try

Mama Bear's Vegan Kitchen

She's Nuts! 6-Seed Romano

it's great on pasta dishes, avocado toast, bagels, casseroles, salads & more

Ingredients: pumpkin seeds, flax seeds, chia seeds, sunflower seeds, hemp seeds, and sesame seeds

Order on www.CarsonValleyVegan.com

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Flaxseeds - cereal, yogurt, salads, smoothies, substitute in bread/muffin recipes. Flaxseeds have a mild nutty taste. It can also be purchased in the 'ground' form and put into anything you eat without even noticing it's there.

Chia seeds - yogurt, smoothies, pudding, use as a vegan egg (1/4 cup water with 1 Tbsp chia seeds - stand 10 minutes = 1 egg)

Pumpkin seeds - eat raw or roasted as a snack, put on salads, vegetables, casseroles

Sunflower seeds - eat raw or roasted as a snack, put on salads, vegetables, casseroles

Hemp seeds - put on cereal, yogurt, salads, vegetables, or rice. Great topper for a crunch that doesn't have too much flavor.

Sesame seeds - great as a topper for any meal. Small seeds with a bold taste.

Recipes with seeds.

Chia seeds: Mango Raspberry Chia Pudding by Franciscan Health

Ingredients

• 1 cup almond milk

• 1 1/2 tablespoons maple syrup

• 1 teaspoon vanilla extract

• 6 tablespoons chia seeds

• 1 mango, chopped

• 1/2 cup raspberries

Directions

1. In a bowl, mix almond milk, maple syrup, vanilla extract, and chia seeds. Refrigerate at least 1 hour or overnight to thicken.

2. In a blender, puree raspberries and mango separately and place in separate bowls.

3. When ready to serve, layer the chia pudding, mango puree, and raspberry puree In a jar or glass. Top with additional raspberries and mango.

Sunflower, Chia & Flax Seeds - Sunflower Butter Energy Bites - modified to be Vegan from Franciscan Health

Makes 20-25 energy bites

Ingredients

• 1 cup old-fashioned or quick oats

• 1/2 cup ground flaxseed

• 1 tablespoon chia seeds

• 1/2 teaspoon cinnamon

• 1/2 cup carob chips

• 1/2 cup sunflower butter

• 1 teaspoon vanilla extract

• 1/4 cup maple syrup

1. Mix dry ingredients in a bowl. Mix in sunflower butter, vanilla extract and maple syrup

2. Use a cookie scoop to roll into balls.

3. Store in an airtight container in the fridge.

Pumpkin & Flax seeds - Pumpkin Flax Granola Recipe - modified to be vegan by Natasha Kravchuk

Prep Time: 5 minutes Cook Time: 19 minutes Total Time: 25 minutes

Servings 24 - 1/4 cup servings (makes 6 cups total)

Ingredients

• 3 cups rolled oats, Old fashioned whole grain*

• 1/2 cup coconut flakes, (unsweetened) or shaved almonds

• 1 cup pumpkin seeds, shelled

• 1/4 cup flax seeds

• 1/4 cup date syrup

• 1/4 cup maple syrup, (real maple syrup)

• 1/4 cup coconut oil, melted into liquid form (can sub with butter or oil of choice or apple sauce for a no oil recipe)

• 1/2 tsp salt

Instructions

1. Preheat oven to 325˚F. In a large mixing bowl, combined 3 cups rolled oats, 1/2 cup coconut flakes, 1 cup pumpkin seeds and 1/4 cup flax seeds.

2. In a second bowl, stir together 1/4 cup coconut oil,** 1/4 cup honey, 1/4 cup of maple syrup, and 1/2 tsp salt. They will combine easier if you heat them in the microwave 15-30 seconds.

3. Drizzle the liquid mixture over the dry ingredients and gently toss/stir until evenly coated. Spread out onto a really large 3/4 baking sheet lined with parchment paper and bake at 325˚F for 18-20 minutes, stirring once halfway through baking for even toasting. Remove from the oven and let cool completely then crumble with your hands and store in an airtight container at room temperature.