Five Delicious Ways to Eat Seeds

5 Delicious Ways to Eat Seeds - Food & Nutrition Magazine - Stone Soup
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Lately I’ve switched up my diet and instead of eating healthy fats from my usual sources (nuts and avocado) I’ve been loving adding more seeds to my meals. With their mild nutty flavor, seeds are versatile to cook with and are flavorful meal additions. For my friends with nut allergies or food sensitivities, seeds are an awesome swap and will work well in so many recipes that call for nuts. HOORAY!

Since seeds are the starters for new plants, they have a lot of nourishment packed into its tiny package. Eating seeds regularly may benefit your health by aiding digestion and may be beneficial for inflammation.

There are a variety of seeds to choose from – each with their own flavor, texture and health benefits.

  • Chia seeds are teeny, tiny edible seeds dating back to the Mayan and Aztec cultures
  • Flax seeds, which come from a pretty blue flowered plant grown in northern climates.
  • Hemp seeds are also called hemp hearts and come from the plant Cannabis sativa, but have negligible amounts of THC.
  • Sunflower seeds come from the sunflower plants that produce the sunny yellow flowers we love so much.
  • Pumpkin seeds, also known as a pepita, are edible seeds from the pumpkin.

Whether you love pumpkin, flax or sunflower seeds there are so many ways to incorporate these little gems into your meals.

5 Delicious Ways to Enjoy Seeds

  1. As a crunchy topper. Seeds add flavor and texture to sweet or savory dishes like oatmeal, yogurt or salad.
  2. As a milk alternative. A nice swap for those needing to avoid dairy or just wanting an alternative.
  3. As a smoothie enhancer. A few teaspoons of sunflower seed butter adds a creamy element with a boost of protein, fiber and healthy fat. My go-to smoothie is blending sunflower seed butter with frozen raspberries, cocoa powder and almond milk. So good!
  4. As a nourishing snack. Try snack bars made with seeds or enjoy a handful of seeds to help fill you up.
  5. As a creamy sauce. Seeds can be soaked and blended into dairy-free sauces.
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Jessica Patel
Jessica Patel, RDN, LDN is a holistic-minded dietitian based in the Chicago suburbs, and owner of Well Fed Nutrition. Follow her on Instagram and Facebook.