6 Seeds to Know
Remnants of my childhood memories piece together images of pinecones slathered in peanut butter and rolled in seeds. A bird’s ultimate bliss. No longer are these seeds only for endothermic vertebrates and woodland creatures. Seeds are making a comeback. I’m sure you can find them in almost any store near you.
Since I’ve already begun a sales pitch let’s follow through with the admirable qualities. If you ever hear a nutritionist lecture about the importance of healthy fats there will definitely be some seeds in the mix. By weight the caloric value of seeds are over 50% fat. If you follow a vegan diet or you aren’t a fan of fish oil then supplementing with hemp, pumpkin, and chia seeds is a good place to get your omega-3’s. Most of the fat in nuts and seeds are unsaturated and monounsaturated fats (we like these). For their tiny size seeds actually pack a punch of protein and are a great source for vegetarians. You will likely always find these six seeds in my fridge:
When consuming chia seeds make sure you soak them in water first. It’s very important not to consume a lot of dry chia seeds – remember everything in moderation.
High in fiber, great source of omega-3’s, and a good source of magnesium, phosphorus, and calcium. Calorie Breakdown: 53% fat, 36% carbohydrates, and 11% protein.
Buy these whole instead of pre-ground. When they are already ground up it’s likely they are rancid or on their way to quickly becoming spoilt. Grind flax seeds right before consuming as the oils are destroyed by heat, light, and air.
Lots of omega-3’s, good source of fiber, thiamin, magnesium, and manganese. Calorie Breakdown: 22% carbs, 66% fats, 12% protein
These are also called hulled hemp seeds or hemp hearts. These flaky little guys are great to top on salads, oatmeal, and can be added to smoothies. You can also make instant hemp milk by blending hemp seeds, water (1:3 ratio), vanilla, and bit of maple syrup.
Good source of magnesium, zinc, and iron. Calorie Breakdown: 2% carbs, 73% fats, 25% protein
They can also be called pepita seeds and come in a couple of varieties. You often find these roasted in stores. Look for the green seeds that is in it’s most raw form.
Good source of omega-3’s, magnesium, manganese, phosphorus, and vitamin K. Calorie Breakdown: 13% carbs, 71% fats, 16% protein
These little seeds are my favorites because tahini is made of sesame seeds. Tahini is a key ingredient in hummus. Do you get my train of though there?
Good source of copper, magnesium, and calcium. Calorie Breakdown: 16% carbs, 73% fats, 11% protein
I love these for their nostalgic value and throw back to baseball games. However, I was eating a highly salted seed that probably gave me enough sodium for a week. Look for unsalted versions and don’t forget to spit out the hull.
Great source of vitamin E and a good source of thiamin, manganese, copper, and vitamin B6. Calorie Breakdown: 14% carbohydrates, 74% fats, 12% protein
Like nuts, seeds should be stored in the fridge or freezer if you have the space. Especially chia, hemp and pumpkin because they contain omega-3 fatty acids which are more susceptible to becoming rancid. Heat and lights are the enemy here. Remember to check the packaging and ensure they aren’t coated in excess sodium or other flavor enhancing agents.
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