Why should we try to include more seeds into our diet?
If you’ve read my blog on Nutrition: Nuts and Seeds, you’ll know how nutritious and healthy they are for our body. Not only are seeds full of natural antioxidants they are also a great source of energy and healthy fats. Not only that but by eating a handful a day they can help reduce illnesses such as type 2 diabetes because they aid in stabilising blood sugar levels.
Click here http://www.realfoods.co.uk/shop/raw-foods/raw-savouries/raw-nuts-and-seeds for a selection of raw seeds for purchase.
If you want to read more you can find my previous blog here:
The main issue a lot of people have is how on earth to include seeds into their normal diet. So below, I’ve compiled a list of just how you can do that.
10 Ways to Incorporate Seeds into your diet
Add seeds as a thickening agent
Seeds, such as chia are naturally gluten free and when pit in water dissolve to create a thick gel. Meaning that you could create a delicious gluten free, healthy sauce.
Add seeds as a coating for fish instead of breadcrumbs
Simply choose which seeds you would like to use, be it sesame, poppy or even pumpkin seeds and roll your fish in them for a delicious crunchy coating.
Seeds for added hydration
Chia seeds are so absorbent that they can take on up to twelve times their weight in water. So to help retain water and regulate nutrient up take, mix a handful of chia seeds to your morning juice.
Vamp up a salad
Sprinkle seeds onto a salad to make a tasty treat. Alternate which seeds you use so that every salad you eat has different flavours and different textures.
Make a pudding
Chia seeds, for example, are great for making a dessert because their texture once added to a liquid is similar to tapioca.
Check out this recipe for Vanilla Chia Pudding:
As a healthy snack
Like nuts, seeds can also be eaten as a healthy snack alternative. Just as with any snack, small amounts at a time to keep the calories down. But with seeds you are safe in the knowledge that seeds add nutrition that you can’t get from crisps or a chocolate bar.
Add seeds to mashed vegetables
If you enjoy mashed vegetables as an alternative to potatoes you are going to be missing out on a lovely complex carbohydrate which would have boosted your energy levels. Now I’m not suggesting that vegetable are not healthy, but for a balanced diet you need your carbs. Instead of the potato add a handful of seeds, such as hemp seeds, to increase flavour and increase energy.
Add seeds to your granola or oatmeal
Because of their small sixe seeds can easily be added to granola. Similar to adding seeds to salads, play around with different seeds for myriad flavours to tempt your taste buds. With oatmeal, if you don’t want it too crunchy, ground the seeds with a pestle and mortar and then mix them in.
Add seeds to smoothies
I’m not really a fan of ‘chunky’ smoothies (it just goes against the name for me) so I ground seeds and add them to the mix. Not only does this add to the taste, but seeds such as hemp seeds, give the mixture a lovely creamy texture.
For more ideas check out this link: http://ohmyveggies.com/4-ways-to-use-hemp-seeds/
Make use of seeds in baking
We are all trying to live healthier lives, but sometimes we crave a snack that is not the healthiest option.
There is a way of enjoying a piece of cake or a biscuit yet still cutting down the saturated fats.
If you use ground up seeds in baking you can reduce the flour content and sometimes, depending on the seed, cut out eggs.
Follow these links for some fantastic online recipes.
Watch this video on how to make raw apricot chia jam!
So there you have it; 10 ways to add seeds into your diet in order to add more energy, more antioxidants and more crunch. Tell me your great ideas or share your recipes below. I would love to hear from you.