Seeds are wonderful for savory and sweet recipes. The most nutritious seeds are as versatile as they are delicious.
1) Two tablespoons of CHIA seeds have nearly 10 grams of fiber. Use as crunchy topping for yogurt or veggies or soak in juice or almond milk for a pudding alternative.
2) WILD RICE is not rice but a grass seed, higher in protein than other whole grains with 30 times more antioxidants than white rice. Wild rice not only tastes exotic, it will also provide folate, magnesium, phosphorous, zinc, vitamin B6 and niacin. Make a pilaf and add its hearty filling power to your next lettuce salad.
3) PUMPKIN SEEDS are rich in magnesium, the it mineral to boost heart health, help the body make energy and power the muscles. Add to soup, salad or granola for seeds that matter.
4) POMEGRANATE SEEDS are packed with Vitamin C and antioxidants. Look at that beautiful color. (You know that you are what you eat, right?) A full cup of pomegranate seeds has fewer than 150 calories while adding deliciuous color to your dinner or nutritious snack.
5) QUINOA (you saw this coming) contains 8 grams of protein per cup. It replaces pasta or rice in many dishes and makes a great gluten free breading for chicken fingers. Opt for quinoa instead of oatmeal one morning for more protein, fiber and iron and possibly the wow factor.
6) FLAX SEEDS have been in use since 9000 BC. If you don't love fish, flax is the best plant source for essential omega-3 fatty acids that benefit the heart while adding fiber. With a refreshing nutty flavor, flax may be added to oatmeal, pancake batter, salads or ground into meal to lower blood pressure deliciously.
7) HEMP SEEDS pack 10 grams of protein per 2 tablespoons, more than any other seed. (Hear that, vegans?) Hemp also provides omega-3 fatty acids. Use the seeds whole, sprinkled on salads or drink in the form of hemp milk.
8) SUNFLOWER SEEDS provide half your daily Vitamin E with just one ounce. High in healthy fats with a wonderful flavor, they give a bursting flavor to veggie burgers, smoothies. Try them out of the bag if you're not convinced.
9) SESAME SEED is rich in fiber and protein. Sesame oil is a great salad dressing base. Ground, sesame becomes the ubiquitous tahini while whole seeds add crunch and flavor to anything and everything.
