Our recipe today is for a healthy delicious treat called All your seeds! Are seeds really good for you? Over the past few years, we have really turned our attention to seeds and all the nutrients they each contain. More so than ever, we are all using seeds routinely, sometimes as an ingredient, sometimes as a topping and other times as substitute for various components of a recipe. Perhaps the best part of this “seed revolution” is that we are discovering new ways to enjoy them and add them to our diets.
Given this trend, this seems like a great opportunity to review some of the most commonly used seeds and how they can each add to your good health! Besides their protein and fiber contents, seeds also have vitamins and minerals. And of course, in true Once Again fashion, we will give you a recipe to use all these seeds at once. Let’s begin with sunflower seeds. Once Again Nut Butter has two options of Sunflower Seed Butter for you to choose from, one that contains organic sunflower seeds, organic sugar cane and Salt, and another with organically grown, roasted sunflower seeds that are milled smooth with organic sunflower oil…and that’s it! Either one will have all the nutrients and benefits of sunflower seeds.
Let’s consider sunflower Seeds: A popular snack at baseball fields across the county, these tiny seeds pack more than just a satisfying crunch. They are rich in vitamin E and folate. Just a quarter cup of sunflower seeds supplies over 60% of your daily needs of vitamin E. This combination makes them powerful in promoting cardiovascular health. Vitamin E also neutralizes free radicals as an antioxidant protecting your brain and other cells in your body. They also support healthy cholesterol levels with high amounts of phytosterols. Sunflower seeds have magnesium which is required by our muscles and skeletal system to maintain proper function. Magnesium has an important role in your maintaining a good mood too. It has a calming effect and has been used in anti-depressant therapies with good results. Finally, let’s highlight the selenium content in sunflower seeds. . This essential nutrient has critical role in thyroid hormone metabolism and has been noted for its ability to encourage DNA repair in damaged cells.
Flaxseeds: They are made up of 18% protein and 42% fat. And that is the good news! The fat in flaxseeds is mostly polyunsaturated fatty acids, such as omega-6 fatty acid and omega-3 fatty acid alpha-linolenic acid (ALA). They are one of the richest dietary sources of omega-3 fatty acids. ALA is an essential fatty acid, which means our body cannot produce it on its own. The fat composition of flaxseeds is what makes them significant fighters in reducing the risk of various chronic diseases. They are also a good source of thiamine (vitamin B1), copper, molybdenum, magnesium and phosphorus. One of the most talked about characteristics of flaxseeds is their fiber content. Two tablespoons of flaxseeds contain about 6 grams of fiber, of which 20-40% is soluble and 60-80% insoluble, including cellulose and lignin. Lignins are also known as phytoestrogens, which have been linked with benefits for cardiovascular health, metabolic syndrome stabilization and fighting several types of hormone-sensitive cancers.
Chia Seeds: These are fairly new to the scene but quickly gaining popularity. The fact that you don’t need to grind them is a plus! They have a high concentration of plant-based omega-3 fatty acid ALA, Something that I mentioned above in the flaxseed discussion: They are powerful in lowering triglycerides, supporting healthy cholesterol levels, lowering blood pressure, depressing inflammatory activity and promoting heart health. In addition, chia seeds also have a number of phytochemicals such as myricetin, quercetin and kaempferol, each with its own unique benefits. These phytochemicals are known for their antioxidant, anti-inflammatory and anti-cancer properties. Two tablespoons of chia seeds can provide 18% of your daily recommended value for calcium, 35% of phosphorus, 24% of magnesium, and 50% of manganese. Chia seeds provide another great choice to maintain heart, bone and overall health!
Sesame Seeds: Sadly most people were introduced to sesame seeds on top of a hamburger bun. Hopefully we can separate the two and continue to include sesame seeds in our diet beyond just as sprinkle topping to buns. Are those tiny seeds worth our attention? Absolutely! You may have tried our tahini before, which is nothing more than ground sesame seeds. As a matter of fact, in one jar of tahini there are about 177,000 sesame seeds! They are rich in mono-unsaturated fatty acids, such as oleic acid. Oleic acids help lower LDL and increase HDL, helping prevent coronary artery diseases. They are also a good source of protein. In 100 grams of seeds, there are 18 grams of protein. These little seeds also pack a variety of phenolic anti-oxidants, which help decrease the harmful effects of free radicals in our body. Sesame seeds also contain folic acid (25% of recommended daily intake in just 100 grams of seeds), niacin, thiamin, vitamin B6 and riboflavin. As far as essential minerals, sesame seeds are surprisingly rich in calcium, iron, manganese, zinc, magnesium, selenium and copper, given their small size!
Did you know quinoa is actually a seed, too ? Even though most people think of quinoa as a whole grain, it is actually a seed harvested from a plant called goosefoot; but I’ll leave that history for another post!
Although the reasons I’ve noted here are enough to make you look at seeds with a different perspective, the following recipe will make you fall in love with seeds all over again. Or at the very least, you’ll have a great recipe for a snack, breakfast, post-workout recovery, fiber- boost or any number of goals you’re trying to achieve with your diet. I suppose seeds aren’t just for birds after all! We should be taking notes about them and eating more seeds overall, too! Watch the video to see how easy this recipe is to prepare.
All Your Seeds
Carolina Jantac, MS, RD, LD
¼ cup of Once Again Sunflower Seed Butter - Peanut Free, No salt, No sugar lightly salted
- ¼ cup of dried apricots
- ¼ cup of raisins
- ¼ cup of ground flaxseeds
- ¼ cup of unsweetened coconut
- ¼ cup of sunflower seeds roasted
- 2 tablespoons of chia seeds
- ¼ cup of Once Again Killer Bee Honey
- ½ cup of coconut oil
- ¼ cup uncooked quinoa or cooked
- 1 ¾ cups of oats pulsed to flour in food processor
- ¼ teaspoon of baking soda
- Start by pulsing oats in food processor until you obtain a flour-like consistency.
- Then add in apricots, raisins, flax seeds, coconut, sunflower seeds, Chia seeds and quinoa.
- Pulse a few times until the apricots are rendered in small, chopped bits. Lastly, add coconut oil, honey, Once Again Sunflower Seed Butter and baking soda.
- Pulse a few times until you obtain an even mixture. Add a spoonful to a mini-muffin tin sprayed with oil or buttered. Place in an oven preheated to 350 degrees Fahrenheit for 10 to 12 minutes or until golden brown around the edges. Wait until the bites cool before removing them from the muffin pan. Store them in an airtight container for up to 5 days.