Seeds of Change: Want a big health boost in a tiny little package? Sarah Britton offers some advice that will transform whatever you’re eating: Sprinkle some seeds on a salad. A handful of pumpkin seeds will give it new life. If a side dish looks dull, shower some sesame seeds on it. They’ll add crunch, flavor, dimension and they’re concentrated sources of vitamins, minerals, protein, and healthy fats. To reap the benefits, add them to anything you’re already making, whether it’s muffins, roasted veggies, or a vinaigrette. Try to work a few spoonfuls into your diet each day. Here are some of Sarah’s favorites and the best ways to use them: FLAX SEEDS: When you want the inflammation and cancer fighting powers of omega-3 fatty acids, turn to flaxseeds. To get the most nutrition out of flaxseeds, eat them ground rather than whole, but because omega-3’s are so perishable, it’s best to blitz the seeds in a spice grinder just before using. Try them in oatmeal or on toast spread with nut butter. CHIA: If you add just one food to your diet, make it chia seeds. Suddenly trendy, they provide complete protein (good for vegetarians), omega-3s, fiber, and calcium. They’re flavorless, so it’s a no-brainer to stir them into yogurt or juice. Be warned: The seeds take on a gelled consistency when added to liquids. Learn to love it! PUMPKIN: The seeds you’re most likely to see on a restaurant menu these days, and for good reason. Lightly toasting pumpkin seeds, or pepitas, in a dry skillet brings out their nutty flavor and crunch- perfect for punching up salads and soups. They’re also a solid source of zinc, which supports immune function. SESAME: Rich in iron and calcium, these are a nice finishing touch for rice dishes, roasted veggies, and avocado on toast- especially when toasted like pepitas. For the highest nutritional content, look for unhulled sesame seeds- think brown rice vs. white- at health food stores. HEMP: Ideal for making delicious, creamy, and pleasantly grassy-flavored milk that packs essential fats and amino acids. It’s easy to do at home: Blend one part hulled hemp seeds with four parts water and a touch of honey (if desired), then strain, pour it on cereal, in coffee, or anywhere you’d use regular milk. SUNFLOWER: Great for baking. Use them to add antioxidants- those in sunflower seeds may help protect against cardiovascular disease- and a wonderful texture to breads, granola, and cookies. For a bigger BOOST: Soaking seeds! To reap seed’s maximum health benefits, soak them. This kicks off the germination process, unlocking much of the stored nutrition, along with enzymes that aid in their digestion. RInse raw seeds well under running water, then let them sit in a glass jar or bowl of cold water overnight. The next day, drain, rinse and enjoy. Pumpkin, sunflower and sesame seeds are best for soaking; they’ll be softer, with a fresh flavor. Refrigerate, covered with a damp paper towel; use within two days. Super Seed Sprinkle 8 servings: Add this to salads, yogurt, rice dishes, and grilled vegetables. 1/4 cup raw shelled pumplin seeds 2 Tbsp. sesame seeds 1 Tbsp. fennel, aniseed, caraway, or cumin seeds 1 Tbsp. maple syrup 1/4 cup hemp seeds 2 Tbsp. chia seeds Ses salt Toast pumpkin seeds in a dry medium skillet over medium-low heat, tossing often, until golden, about 2 minutes. Add sesame and fennel seeds; toast, tossing often, until golden brown, about 2 minutes longer. Mix in syrup; cook, tossing often, until glossy clumps form, about 1 minute. Remove from heat; stir in hemp and chia seeds. Season with salt. Transfer to a parchment lined baking sheet; let it cool. Calories 100 fat 7g fiber 2g Sunflower Seed Pesto 8 servings (makes 1 1/2 cups) Soaking seeds makes a healthier, creamier peso, but you can skip it if you’re in a rush 1/2 cup raw shelled sunflower seeds 1 small garlic clove 2 cups (packed) arugula leaves 1/4 cup extra-virgin olive oil 2 tsp. honey 1 tsp. finely grated lemon zest 1 Tbsp. fresh lemon juice Ses salt
Posted on: Mon, 08 Jul 2013 15:59:09 +0000
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