Seeds may be small in size but they are huge in stature when it comes to their nutritional profiles. They’re also simple and easy to add to your menu to really nutritionally supercharge your meals.

Seeds often don’t have an overwhelming flavour so you can safely add them to your recipes without the worry of overpowering the dish. It’s also fun to add texture and a little bit of crunch. Plus, seeds can be a versatile substitute for nuts if allergies are present or you simply want to include hidden health benefits in your meals.

Here are my essential seven seeds.

1 Sunflower seeds are perhaps the most common seeds, which should come as no surprise thanks to their taste, versatility and health benefits. They’re the biggest natural source of vitamin E, a nutrient that can potentially slow the effects of ageing and boost the immune system. They also have four times the number of antioxidants when compared with blueberries.

2 Chia seeds come in both black and white varieties with similar nutritional benefits. They contain all nine essential amino acids, which are converted into protein and can only be sourced through food as the body is unable to create these themselves. Chia is also the highest plant-based source of dietary fibre, protein, antioxidants and omega-3s. Try adding a teaspoon of chia to your cereal or green smoothie. You can also soak chia seeds overnight in nut milks or water to aid in the digestion process.

3 Pumpkin seeds are a great stand-alone snack and can be consumed without preparation. They have anti-inflammatory and cholesterol-reducing capabilities and are lower in fat than other seeds. They add a great crunch to salads or can be mixed through mueslis and baked slices.

4 Flaxseeds, it’s been suggested in recent times, have amazing fat-burning capabilities, are overflowing with omega-3 fatty acids and ensure your metabolism is burning along. Their high fibre content makes them great for heart health as they help to remove toxins from the body. Ideally, you should grind flaxseeds or use flaxseed oil, as it’s difficult for the human body to get the benefits from the whole seeds. Grind your own seeds in a stick blender at home or buy pre-ground, then sprinkle the meal on fruit, yoghurt and cereal or use it as a binder in baked goods.

5 Sesame seeds are highly underrated in the kitchen and can have great benefits. Sesame seeds are amazingly versatile and can be bought whole, ground, in an oil form and as tahini. As with chia, there are also black and white varieties. Sesame seeds are an excellent source of calcium, magnesium and iron and add a great nutty flavour and texture to many Asian-inspired dishes.

6 Poppy seeds are rich in both oleic and linoleic acids. The oleic acid compounds help to lower the low-density lipoproteins (LDLs) in the bloodstream, also known as “bad cholesterol”. Due to their high fibre content they also bind to bile salts in the small intestine and remove them from the body. Poppy seeds pair perfectly with oranges in cakes and can also be used as a garnish when baking.

7 Hemp seeds are less common than many of the other seeds but are becoming a force to be reckoned with in the market. Hemp seeds need to be hulled before consumption so they can be effectively digested. Hulled hemp seeds are soft and easy to chew and can be added to smoothies and breakfast bowls, sprinkled on top of salads or sprinkled on pasta in place of cheese. Similar to chia, they are also a complete source of protein.

 

Chai Chia Breakfast Pudding

Serves: 4
Prep time: 10 mins
Cooking time: overnight in fridge

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Sunflower Seed Falafel Balls with Tahini Dipping Sauce

Makes: 4—5
Prep time: 15 mins
Cooking time: 20 mins

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Tuscan KaleSlaw

Serves: 3
Prep time: 15 mins

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