How to Be a Seed Eater

It’s easy to mix all kinds of tasty, power-packed seeds into the foods you’re already eating. Your body will thank you for the serious nutrient boost.

| September/October 2014

  • Eating seeds provides you with protein, healthy fats, fiber, vitamins and minerals.
    Photo by iStock/Elena Elisseeva

Seeds are would-be plants. As such, they contain a boatload of nutrients necessary to jumpstart the growth of strong plants, including protein, healthy fats, fiber, vitamins, minerals and numerous micronutrients. Here’s a clever trick invented a long, long time ago: Eat seeds instead of planting them and you get all those nutrients instead.

Another trick invented long ago is to fool seeds into thinking they actually will become plants by sprouting or soaking them in water just long enough to encourage germination. Germination unlocks even more nutrients. Seeds may also be roasted or toasted to deepen their flavors. Like nuts, seeds should be stored in the refrigerator or freezer to extend their shelf life and keep their oils from becoming rancid.

Healthy Seeds

All seeds are nutritious. For maximum nutrition, try to eat a wide variety of seeds and seed oils.

Amaranth: High in protein (must be cooked or used as flour)

Chia seeds: Packed with protein, fiber, antioxidants and minerals

Coriander seeds: Help control blood sugar, cholesterol and inflammation; high in phytonutrients

Cumin seeds: Promote circulation and metabolism

Fennel seeds: Calming to the stomach

Flax seeds: Rich source of omega-3 fatty acids; high in phytochemicals, protein and fiber

Grapeseed oil: Heart-healthy; withstands high temperatures

Hemp seeds and seed oil: High in healthy fats, minerals, complete protein and fiber

Millet: High in protein (must be cooked or used as flour)

Poppy seeds: Good source of fiber, vitamins and minerals

Pumpkin seeds (pepitas) & pumpkin seed oil: Packed with healthy fats, vitamins and minerals

Quinoa: Complete protein (must be cooked or used as flour)

Sacha inchi seeds & seed oil: Amazonian seed usually only available roasted; richest known source of omega-3 fatty acids; broad spectrum of vitamins, minerals and antioxidants

Sesame seeds, seed oil and seed paste (tahini): Rich source of calcium and healthy fats

Sunflower seeds & seed oil: Rich in protein and many vitamins

Teff: High in protein and minerals

Seed Eater Recipes

Dukkah Recipe
Enrollado De Quinua Y Ceviche Recipe
Grilled Vegetable Sandwich Recipe with Chia Dijon-Balsamic Spread
Healthy Multigrain Waffles Recipe
Persimmon and Spicy Pumpkin Seed Salad Recipe
Stuffed Avocado Salad with Chipotle Vinaigrette and Hemp Seeds
Winter Chopped Super Salad Recipe with Pomegranate Vinaigrette

12/30/2014 6:29:06 PM

Sprouting releases the mineral binding phytates (often in the skin or hull) so they are washed away during rinsing. But you actually want to sprout them for a lot longer than "just starting to germinate". It takes a while for the transformation of incomplete proteins into complete ones. Also the longer sprouting reduces the high amounts of inflammation causing omega 6 fatty acids



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