Top 5 seeds to boost the nutritional value of your meals!

To enhance the nutritional value of a dish, what better way than to add seeds! Seeds are the heart of the plant, ensuring the growth of a new plant. Although the nutritional profile differs from one grain to another, they generally provide a considerable amount of B vitamins, protein, fiber, unsaturated fats (good fats), several minerals and vitamin E. A veritable nutrient bomb that adds texture and flavor! Here are my personal top 5 seeds to introduce into your diet.

1. Hulled hemp seed (Hemp hearts)

Hemp seed is among the richest in protein, providing approximately 13 g per 60 ml. It provides a considerable intake of omega-3s, which contribute to cardiovascular and cognitive health, as well as reducing inflammation. In terms of minerals, hemp seed provides generous amounts of magnesium, iron and zinc, among others. These nutrients are essential for energy and a healthy immune system. Usually sold shelled, it has a nutty taste and a tender texture.

It can be added to :

• avocado toast in the morning to boost protein intake;
• a salad;
• to replace the more expensive pine nuts in a pesto;
• or even to your favorite energy bites recipe!

2. Flaxseed

Flaxseed is one of the richest sources of fibre, making it an ideal ally for preventing occasional constipation and reducing high blood sugar levels. It can also help lower “bad” cholesterol, a risk factor for heart disease. Flaxseed, like hempseed, provides a considerable supply of omega-3s and several minerals. However, its texture is tougher when eaten whole. It’s a good idea to grind it in a mill or buy it ground and store it in the refrigerator for up to 30 days or freezer to slow staleness. It can be added to muffins for a more filling snack, to smoothies for a creamier texture, or sprinkled on granola yogurt.

3. Pumpkin seed

This seed is one of my favorites. Pumpkin seed is also rich in protein (10 g per 60 ml serving), magnesium, zinc and iron. We love it for the texture it brings when added as a garnish to soups or salads. It enhances the protein content of classic cereal bowls and makes a wonderful addition to homemade energy bars. Pumpkin seed butter is a great way to revamp peanut butter toast.

4. Camelina seed

This is a crop recently developed in Canada and Quebec. There is growing interest in this small, high-protein seed. It excels in terms of omega-3 and insoluble fiber, which facilitates intestinal transit. It can be added almost anywhere, in salads, soups, yogurt, muffins, etc. You can buy it raw or roasted, depending on the flavor you’re looking for.

5. Poppy seed

Popular in Eastern Europe and India, it is more often used as a spice, with its slightly roasted taste reminiscent of hazelnuts or pine nuts. It’s a seed that fits perfectly into a vegan diet, and any other form of nutrition, thanks to its generous calcium and iron content. It adds texture to breads, muffins and other homemade pastries, but can also be added to soups, pasta dishes or salad dressings.

Here are a few recipe suggestions for incorporating these seeds into your menu:

• Budwig Cream to add pumpkin seeds and flax to a nutritious breakfast
• Chicken on Spinach, Orzo, and Green Apple Salad – Pumpkin seeds
• Poppyseed, Orange, and Lemon Scones – Poppy seeds
• Coconut Orange Energy Balls – Hemp seeds
• Iceberg Smash Burgers with Camelina – Camelina seeds

In summary, there are many other grain options, such as chia, sesame, sunflower, etc., and the world of grains offers us a world of possibilities, whether for revisiting classics or discovering new recipes. If you’d like to learn more or would like some guidance in improving your eating habits, don’t hesitate to make an appointment with a nutritionist!

References

• Government of Canada, Health Canada, Canadian Nutrient File.
• Ricardo et Orijin, 10 faits sur le chanvre.
• Government of Canada, Health Canada. Summary of Health Canada’s Assessment of a Health Claim about Ground Whole Flaxseed and Blood Cholesterol Lowering. January 2014.

Top 5 seeds to boost the nutritional value of your meals! is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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