Open Sesame…Seeds That Is

Seeds….not just for planting in your garden, so you don’t need to have a green thumb to enjoy one of natures crunchy treats. These small little wonders can provide you with plenty of nutrients you wouldn’t think possible from such a tiny exterior. 

Seeds contain all the right ingredients necessary to blossom into a fruit bearing plant or even as a whole vegetable, which explains why they can be so powerful when added to your daily diet. The best part is that they are easy to find at almost any local grocery store and come in a variety of colors, shapes and sizes. The more color, texture and variety of foods you have on your plate, generally means you’ll be consuming a well balanced diet.

Unlike nuts, seeds are allergy safe and low in fat, but both are high in protein which is a bonus! And although all seeds are worth a try and are great as a topper to any meal, there are a few that are considered  a superfood and should be used more frequently. 

Top 6 Health Nut’s must haves!

Chia seeds

Nutritional benefit: these magical seeds will provide your body with more omega 3 oils than wild salmon, more iron than spinach, more antioxidants than blueberries and more protein than kidney beans and they don’t stop there. These are a must for any diet and can be consumed grounded or whole. Vegans even use these seeds as an egg or gelatin replacement since they produce a gelatins like texture when left to sit in any liquid for a period of time.

Try it on: add to any cold foods. Try a tbs on your morning smoothie, cold cereal, or yogurt parfait. 


Nutritional benefit: it is a whole protein without the meat, a vegetarians go to food. A whole protein means it contains all the amino acids you would find in a piece of chicken or steak. 

Try it on: looks like a grain or pasta and even though  it’s not it can be used like one! Eat it as a hot cereal for breakfast if your gluten intolerant; or have it in a summer salad with chopped cucumber, tomatoes, onion,etc. drizzle some lemon juice and EVOO and there you have it. 

Pumpkin seeds

Nutritional benefit: these Halloween treats are high in zinc, magnesium, antioxidants, and contain a complex of B vitamins which help lower cholesterol and calm stress and anxiety.

Try it on: not just for roasting after trick or treating, they can be enjoyed all year round mixed in muffins, trail mix, breads, granola or simply on their own! Just be careful as they can be high in calories due to their high amount of fat and protein. 

Flax seeds

Nutritional benefit: very high in omega 3 oils which are amazing for promoting healthy skin, hair and nails. Not to mention it’s a natural lubricant, helping your body run a bit smoother.  

Try it on: you’ll need to ground these up in a coffee grinder in order to absorb the full benefits of the omega 3 oils. Sprinkle some in a smoothie, salad, cereal or even on Greek yogurt!

Hemp seeds

Nutritional benefits: hemp seeds contain a balanced ratio of both omega 3 and omega 6 essential fatty acids. The best part is that the omega 3 oils in hemp seeds are almost seven times more than those found in fish. 

Try it on: lactose intolerant? Not a problem! Hemp seeds can be used to make seed milk and tastes great too. Try adding some dates and vanilla extract for a delicious flavor. Try adding hemp oil in your salad dressings, smoothies and even as a moisturizer, since it absorbs quickly and is great as an anti aging remedy. 

Sesame seeds

Nutritional benefits: one of the oldest seeds used by man these nutty tasting snacks are high in folic acid, antioxidants, dietary fibre, and a complex of B vitamins. Not to mention, they are incredibly rich in many essential minerals such as, calcium, iron, manganese, zinc, magnesium, selenium, and copper.

Try it on: are you a hummus lover?  Sesame seeds are the key ingredient in Tahini which is what gives hummus the distinct flavor.. All you need is a can of chick peas, garlic, lemon juice and a couple tbs’s of tahini, blend it up and you got yourself some fresh nutritious hummus to snack on.  

Now that you have all this great seedy knowledge your all set to start creating and mixing anything from trail mix to smoothie concoctions. You’ll be amazed how the smallest foods can make such a difference in your mood, energy levels and digestion. When planting in your garden this spring you may start looking at seeds in a whole new way.


Your Health Nut,


One thought on “Open Sesame…Seeds That Is

  1. Pingback: Sweet and Spicy Candied Pecans | Healthnut Nutrition

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