Seeds

chia seeds

Chia seeds are one of the most nutritious foods on the planet
They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients
They are very high in potassium, calcium, iron, magnesium and phosphorus
One tablespoons of chia seeds contains about 2 grams of protein, 5 grams of fiber
Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body

They can be eaten raw, soaked in liquid, added to cereal, smoothies or added to burger mixes, seed and nut bars
They can be used to thicken sauces and as egg substitutes in recipes
They don’t need to be ground like flax seeds

Although flaxseeds (aka linseeds) contains all sorts of healthy components, the primary benefits is the fact that it is high in fiber (both the soluble and insoluble types ), contains omega-3 essential fatty acids (the number one source of all plant foods) as well as phytochemicals called lignans (more than 100 times more than any other plant food)

To get the nutritional benefits from flax seeds it is essential to grind the seeds before eating them since whole flax seeds may pass through undigested
Ground flax seeds should be eaten within a week of grinding and should be stored in the fridge
Whole flax seeds can be stored from 6 months to 1 year in a cool dark place or fridge
Use flax as a substitute for eggs in a recipe - 1 tablespoon of ground flax mixed with 3 tablespoons of water and let stand for ten minutes to thicken
Sprinkle on breakfast cereal, use in burgers and crackers, seed and nut bars

Actually a nut, hemp seeds (often referred to as hemp hearts) are very nutritious
They are rich in healthy fats, a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, calcium, iron and zinc
2–3 tablespoons of hemp seeds provide about 11 grams of high-quality complete protein

Add hemp seeds to breakfast cereal or in sauces or sprinkle on cooked vegetables or salads

Pumpkin seeds (also known as pepitas) are packed with nutrients and antioxidants
A 1-oz serving contains 1.7 grams of fiber, 7 grams of protein
They are a rich source of iron, zinc, manganese and one of the best sources of magnesium

Because of their high fat content pumpkin seeds are prone to rancidity, it is best to store them in an airtight container in the refrigerator
Add pumpkin seeds to cereal or sprinkle on salads or blend soaked seeds in dressings/sauces
For extra crunch add to breads or crackers

Sesame seeds are an excellent source of copper, a good source of manganese, magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium
Additionally sesame seeds are a good source of fiber and protein- 3 tablespoons of unhulled sesame seeds provides about 4 grams of fiber and 5 grams of protein
It is best to eat the seeds either hulled or roasted as this increases the absorption of the nutrients

Unhulled sesame seeds can be stored in an airtight container in a cool, dry, dark place hulled seeds are more prone to rancidity, so they should be stored in the refrigerator
Add sesame seeds to cereals, sprinkle on salads or cooked vegetables like broccoli
Mix into or sprinkle on baked breads and crackers and stir fries and seed and nut bars

Sunflower seeds are one of the best food sources of vitamin E and a very good source of copper and vitamin B1. In addition, sunflower seeds are a good source of manganese, selenium, phosphorus, magnesium, vitamin B6, folate and niacin

Because of their high fat content sunflower seeds are prone to rancidity, it is best to store them in an airtight container in the refrigerator
Add sunflower seeds to cereal or sprinkle on salads
For extra crunch add to breads or crackers