The SEEDS of a Healthy Diet

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The SEEDS of a Healthy Diet

Selecting, Storing and Enjoying Seeds

-- By Becky Hand, Licensed & Registered Dietitian

My teenage daughter's favorite grab 'n go breakfast consists of a few gulps of

OJ, a toasted English muffin, and a handful of roasted sunflower kernels. " A

perfect breakfast, " she states. Teenage translation: " I can sleep a few more

minutes and eat it while I walk to the bus stop. " However, it got me to thinking

about seeds-those teeny, tiny tidbits of nutrition.

 

A seed is the part of a plant that contains the embryo of a future plant. To

provide the embryo with a good source of energy, the seed often contains stored

nutrients and oils that make the seed high in fat.

 

Nutritionally speaking, the health benefits of seeds have not been studied as

much as nuts. However, seeds are excellent sources of fiber, selenium and

vitamin E, and fairly good sources of protein, zinc, and iron. Because they

contain a concentrated source of fat and calories, it is best to enjoy them in

small amounts (1/8 - 1/4 cup), 3-4 times a week.

 

Common Seed Types

a.. Flaxseed has been part of the human diet for thousands of years. However,

its popularity has increased recently due to its health benefits. These seeds

must be ground before you eat them so that your body can utilize the nutrients.

b.. Hemp Seeds have a delicious, nutty flavor. Unlike marijuana, hemp seeds

contain virtually no THC (the psychoactive ingredient in pot), so you don't have

to worry about failing your company's drug test.

c.. Pumpkin and Squash Seeds aren't just for Halloween! These seeds with a

chewy, peanutty flavor make a pleasant snack year-round.

d.. Sesame Seeds add a crunchy texture to many Asian dishes. They are often

sprinkled on steamed veggies, added to salads, sprinkled on breads and tossed

into stir-fries. These nutty tasting, oval-shaped seeds are often ground into a

paste called tahini. This paste is a staple ingredient in many Middle Eastern

foods such as halvah, hummus, soups and sandwiches.

e.. Sunflower Seeds come from the huge head of the sunflower, which is filled

with these delicious seeds with a nutty flavor. People of all ages enjoy

cracking the shell open with their teeth, digging out the kernel, and spitting

out the shell's remains. Sunflower kernels make tasty additions to trail mix,

granola, stuffing, and baked goods.

Selection and Storage

Select seeds that are in sealed jars, bags or containers to help ensure

freshness. Because seeds are high in fat, they will spoil easily. Store them in

a cool, dark, dry location. Seeds can be refrigerated from 2 months to a year or

kept in the freezer for up to 2 years.

 

Toasting and Seasoning

You can enhance the flavor of your seeds by lightly toasting them. Place a

single layer of seeds in a skillet over low heat. Stir constantly for 1-2

minutes, until golden brown. To add flavor, coat lightly with olive oil and

season with salt, soy sauce, garlic powder, chili powder, seasoning salt, or

your favorite dry salad dressing mix.

 

Enjoyment

You can eat some seeds, such as squash and pumpkin varieties, with or without

their outer husk or shell. Others (safflower and sunflower seeds) have a tough

coat that you must remove before eating. Seeds can be eaten alone as a snack or

added to rice dishes, salads, homemade breads and muffins, stir-fries, trail

mixes, yogurt, granola, cereal and oatmeal. Try SparkPeople's Seedy Cinnamon

Granola Recipe as a breakfast cereal, yogurt topping, or as an afternoon snack!

 

Nutrition Information

 

Seed Type

(1/4 cup) Calories

Fat

(grams)

Fiber

(grams)

Protein

(grams)

 

Flaxseed 224 18 12 8

Hemp seeds 162 10 1 11

Pumpkin & Squash seeds in shell, roasted 71

3 4 3

Pumpkin & Squash seeds, roasted 187 16 2 9

Safflower seeds, roasted 130 10 2 4

Sesame seeds in shell, roasted 141 12 3 4

Sesame seeds, roasted 182 15 6 6

Sunflower seeds, roasted 207 19 4 6

Article created on: 6/21/2006