Chia Seeds
Chia has come a long way since it first sprouted out of
funny pottery in TV commercials. Today, these seeds are best known as a super
food, and with good reason. Just 1 ounce (that’s 2 tablespoons) has nearly 10
grams of fiber. Ground in a blender, chia seeds make the perfect crunchy
topping for yogurt or vegetables. When you soak them in a liquid, such as juice
or almond milk, they get soft and spoonable: a smart swap for pudding.
Wild Rice
Surprise! Wild rice isn’t rice at all -- it’s actually a
grass seed. It’s higher in protein than other whole grains and has lots more
antioxidants than white rice. It also provides folate, magnesium, phosphorus,
zinc, vitamin B6, and niacin. It cooks up tender and fluffy in a rice pilaf,
and the warm grains are a hearty addition to green salads.
Pumpkin Seeds
If you’ve ever roasted a batch of these after carving your
annual jack-o’-lantern, you know they make a great snack. And a healthy one,
too. Pumpkin seeds are rich in magnesium, an important mineral that boosts your
heart health, helps your body make energy, and powers your muscles. Eat them
year-round as a soup or salad topper, with cereal, or in homemade trail mix.
Pomegranate Seeds
Also called arils, these are the sweet, jewel-like beads you
strip from the inside of the fruit. They’re high in vitamin C and antioxidants.
A full cup of pomegranate seeds has only 144 calories, making it good for a
light snack. Tossed in a salad or whole-grain dish, they add a juicy pop of
flavor and color to your dinner plate.
Quinoa
If you’re looking for healthy sources of protein, quinoa has
you covered. The grain-like seed packs 8 grams per cup. It cooks up like rice
and can fill in for pasta and other grains in many of your favorite dishes. You
can also use it as a gluten-free breading for dishes like chicken fingers. Make
a batch instead of oatmeal for a breakfast porridge that will start your day
with more protein, fiber, and iron.
Flax Seeds
Humans have been eating these for good health as far back as
9,000 B.C. If you don’t eat enough fish, adding flax to your diet can help you
get omega-3 fatty acids, the healthy fats that are good for your heart. It’s
the best plant source of this important nutrient, and it gives you a good dose
of fiber, too. When the seeds are ground into flax meal, they may help lower
blood pressure. Flax has a nice, nutty flavor. Add a scoop to oatmeal, your
pancake batter, or salads.
Hemp Seeds
Their mild, nutty flavor pairs well with savory dishes. They
also have plenty of protein: 2 tablespoons has almost 7 grams, even more than
flax or chia seeds. Hemp is also a good source of omega-3 fatty acids. You can
use the seeds whole, sprinkled on salads or whole-grain dishes, or look for
hemp milk to replace your usual dairy.
Sunflower Seeds
These tender kernels are every bit as good for you as they
are tasty. A 1-ounce serving has about half your daily vitamin E. They’re also
high in healthy fats. Add them to your next batch of veggie burgers for extra
flavor and nutrition. Sunflower seeds also make a great addition to your
morning smoothie. And, of course, you can just keep snacking on them right out
of the bag.
Sesame Seeds
Those little white dots on your hamburger bun aren’t just
there for decoration. The sesame seed is one of the most versatile ingredients
out there. Sesame oil, a smart pick for salad dressing, is high in a kind of
fatty acid that may lower the bad type of cholesterol. Ground to a paste, they
turn into tahini, a peanut butter sub for those with nut allergies. (It’s also
a main ingredient in hummus.) The whole seeds are rich in fiber and protein.
They add crunch and flavor to vegetable stir fries.
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