How to Eat Seeds – Seeds are a nutrition trend that’s here to stay – from chia pudding to muesli and smoothies, they’re almost everywhere. They’re also a rich source of heart-healthy fats, vegetarian protein and fiber, plus antioxidant polyphenols.
However, it’s important to remember that seeds are calorie-dense. Make sure clients are adding them in moderation to support satiety and nutrient intake.
1. Eat them raw
Seeds are a nutrition trend that’s here to stay. They’re packed with heart-, bone-, muscle- and brain-healthy nutrients and are a good source of fibre. They can be eaten raw or roasted, in savory or sweet dishes and even used to make healthy granola, trail mix, or energy bars.
Seed-rich foods provide protein, healthy fats, vitamins and minerals and may also have lignans that help improve digestion and oestrogen balance. They can be sprinkled on salads and grain bowls, or mixed into yogurt as a nutritious alternative to nut butter.
If your client doesn’t love seeds or are concerned about texture, try adding them to a smoothie. This camouflages the taste and can be a great way to get more of these nutritional powerhouses into your client’s diet. You can also encourage your clients to grind or soak their seeds before eating them as this will increase the bio-availability of the nutrients they contain. This is particularly important for chia seeds and flaxseeds, which have phytates that can bind with minerals and reduce their absorption.
2. Add them to salads – How to Eat Seeds
Seeds are allergy-safe, low in fat and jam-packed with nutrients. They are a wonderful addition to any meal, whether they are eaten in whole form or as part of a healthy nut/seed bar, muesli or cracker. It is important to read the ingredients of processed seeds though as they can contain high levels of salt, sugar and saturated fat. Choose products that name the seeds first in the list and avoid those with a long list of ingredients you cannot pronounce.
Encourage your clients to add seeds to their meals in a variety of ways. Sprinkle them on salads (particularly those with greens like kale and spinach) and on top of toast (with spreads like avocado, hummus or peanut butter). Add them to cooked grains like rice, quinoa and millet or stir them into yogurt. They can also be sprinkled over a protein of choice, such as eggs, tofu or tempeh, or mixed into a raw pate. They can even be added to a smoothie for added crunch and extra nutrition.
3. Add them to soups
From chia pudding to muesli and smoothies, seeds have become a nutrition trend that’s here to stay. And for good reason – these little plant gems offer a range of benefits that support optimal immune, hormonal and cardiovascular health.
Seeds are packed with protein, healthy fats, fiber and vitamins and minerals. They’re also incredibly versatile and can be added to both sweet and savory dishes.
Sprinkle them on salads and grain bowls for a crunchy texture and an extra boost of nutrients. They’re also great as a snack on their own or mixed into homemade trail mix, granola or energy bites.
Try adding them to soups as a garnish or as part of the soup itself. A tablespoon or two of toasted flax seeds (or a similar variety) is a tasty, satisfying way to add a punch of flavor and crunch to any soup. For maximum benefit, purchase raw seeds from a store with a high turnover and store them in the fridge or freezer to extend their shelf life. Avoid purchasing bulk bin seeds, which have been exposed to oxygen and bacteria from other shoppers.
4. Add them to smoothies – How to Eat Seeds
Many people don’t get enough fiber, which can help reduce heart disease risk factors and lower blood cholesterol, improve digestion, support bowel health, boost immunity, maintain healthy weight, lower blood sugar levels and more. Seeds and nuts, including pumpkin seeds and chia seeds, are high in fiber.
Seeds are also great sources of vegetarian protein, healthy fats, vitamin and mineral nutrients, and antioxidant polyphenols. Some, like flax and chia seeds, are also rich in the omega-3 fat ALA (alpha linolenic acid), which can be converted to the heart-healthy EPA and DHA fatty acids found in oily fish.
Add a spoonful of seeds to your smoothies or mix them with granola and other recipes to create a powerhouse meal. Every seed has a different nutrient profile, so try mixing and matching to find your favorite combinations. The best part? Seeds are a nutrition trend that is here to stay! They’re a must-have for anyone looking to boost their nutrient intake.
5. Add them to bread
Seeds are a nutrition trend that’s here to stay – you’ll find them in chia pudding, muesli and jam! They’re high in fibre, protein, healthy fats and a host of minerals and vitamins. They also help drive away colds, boost immunity and give a warm, fuzzy feeling!
They’re also a great source of soluble fibre which helps slow digestion, which can ease digestive issues like constipation. They’re also high in antioxidants, vitamin E, magnesium and phosphorous.
Try mixing a few different types of seeds together for a flavourful and diverse nutritional profile. Also, remember that every seed is going to have a slightly different nutrient profile, so eating a range will ensure you’re getting all the vitamins and minerals your body needs.