Seeds are the easiest super food to integrate into your diet and are a great alternative for anyone with nut allergies. Sprinkle onto yogurt, cereal or add to your smoothie.
Seeds are high in fiber; keeping blood sugar even, and helping to maintain a healthy weight. They are also an excellent source of vitamin E and Essential Fatty Acids, which play a major roll in oxygen regulation, energy production and post-workout recovery in our muscles.
Here are five excellent recipes to assist you in incorporating more seeds into your diet:
Simple Chia Cereal
It’s packed full of fiber, omegas and protein. It also travels really well as the chia absorbs the liquid and it becomes more like a pudding. Throw it in a glass container and bring it to work.
2 TBS chia seeds
1 cup hemp milk
Optional Toppings (pick one or two or add them all)
1 tsp cinnamon
1 apple or pear chopped
1/4 cup coconut flakes
2 TBS goji berries
1/2 cup fresh berries
1 banana chopped
1/4 cup walnuts chopped
1/4 cup pumpkin seeds
- Place chia in a bowl
- Pour hemp milk over top and whisk until chia starts to absorb liquid
- Let sit for 10-15 minutes (in fridge or on counter)
- Stir again and add in toppings
Use this recipe for cereal, baking, chia pudding and for smoothies. Hemp milk is full of omega 3’s and protein.
1/2 cup hemp seeds
2 dates (pitted) or 1 TBS honey
2 cups water
1 tsp cinnamon optional
1 banana to make it creamy (optional)
small piece of vanilla bean
- Place all ingredients in the blender and blend for 30 seconds. Will keep in fridge for 3 days.
Raw Sunflower Seed Pesto
Sunflower seeds are extremely rich in folate and they are packed full of good fats, antioxidant-rich Vitamin E, selenium and copper.
2 cups, washed, loosely packed stemmed fresh basil
½ cup sunflower seeds
1-2 cloves fresh garlic
¼ to ½ cup sunflower oil, as needed
3 tbsp Nutritional Yeast
Himalayan rock salt, to taste
- Combine the fresh herbs, sunflower seeds, and garlic in a food processor and process the mixture until it turns into a coarse meal.
- Slowly add sunflower oil in a steady drizzle as you pulse the processor. Process until it becomes a smooth paste. Add enough oil to keep it moist and spreadable.
- Season with salt, to taste
Sesame seeds are an important sources of phyto-nutrients such as omega-6 fatty acids, anti-oxidants, vitamins, and dietary fiber.
- In a 1 quart jar, combine tahini, lemon juice, olive oil and water, then thoroughly stir ingredients together
- Stir in salt and garlic
- In a large skillet, over medium heat, toast sesame seeds 5-10 minutes until golden brown, stirring and checking frequently
- Allow sesame seeds to cool for 5 minutes, then transfer to a food processor or the dry container of a Vitamix and blend until coarsely ground
- Stir ground sesame seeds into tahini mixture
- Serve as a dip for veggies, or to use a salad dressing, thin a bit with additional water
Peanut Butter Flax Pancakes
To get all the benefits of flax seeds, grind them in a coffee grinder, add it to dough and batter, sprinkle on yogurt or oatmeal, or try adding it to a smoothie. Flaxseeds contain omega-3 fatty acids, fiber, zinc, iron, vitamin E, and calcium, among other vitamins and minerals.
1 Flax Egg (1 Tbsp flaxseed meal + 2 Tbsp water) or a medium egg
1 Tbsp Earth Balance, melted (or other non-dairy butter)
½ cup unsweetened vanilla almond milk
1 Tbsp agave nectar (or maple syrup or honey)
1 tsp baking powder
½ tsp baking soda
1 Tbsp natural salted peanut butter (crunchy or creamy), plus extra for topping
½ tsp pure vanilla extract
1/2 cup oat flour
1/4 cup whole wheat pastry flour
- Preheat electric griddle to medium heat (or about 350 degrees F), or a large skillet on the stove stop. You want the surface to be hot but not screaming hot.
- To a large mixing bowl add flax seed and water and let set for a minute or two. Then add melted Earth Balance, agave nectar, peanut butter, baking soda, baking powder, salt, vanilla extract and whisk to combine. Add almond milk and whisk again until well combined.
- Add oat and whole wheat pastry flour and stir until just combined. Let batter rest for 5 minutes.
- Lightly grease your griddle and pour ¼ cup measurements of the batter onto the griddle. There should be 6 pancakes. Flip when bubbles appear in the middle and the edges turn slightly dry, being careful not to burn.
- Cook for 1-2 minutes more on the other side and then top with grass fed butter or more peanut butter and a light drizzle of maple syrup, or whatever else you please.