Seeds for Eating
Seeds contain beneficial oils that oxidize and go rancid fast. Buy small amounts whole and grind yourself. Store in an airtight container in the refrigerator, where whole seeds will keep six months or more. The nose knows.
 | Pumpkin seed Pepitas can be bought shell-less (green) or with the shell (white). Shelled pumpkin seeds have protein, magnesium, and ¼ cup delivers 1/3 your daily requirement for immunity-protecting zinc. Seeds contain most of the nutrients and the shell provides extra fiber. To make your own: mix dried pumpkin seeds with oil and salt, roast for 15-20 minutes in a 375+ oven. Use as garnish in creamy soups and on salads. Beautiful in millet casserole with cranberries. |
 | Sesame seed The sesame plant is native to Africa and India. Sesame seeds give crunch and a delicate taste – and are pretty. Black sesame seeds have a stronger flavor. I tried a drizzle of black sesame tahini on sushi that was amazing: beautiful, earthy and strong. Sesame is potent and full of cholesterol-lowering phytosterols – more than any other seed or nut. Also rich in iron, copper, selenium, and magnesium. Lightly toast and sprinkle on sautéed or broiled fish, on sushi, seaweed salad, or grind and mix into hummus as tahini. |
 | Nigella seed Nut-like, peppery flavor and jet-black color make these little seeds a great kitchen ally. Relatively high in fiber, Calcium Magnesium and iron, these little black seeds come from the capsule of the 'fennel flower' in the Ranuncula family. Nigella seeds are antibacterial, and their dark color indicates that they are high in antioxidants. Sprinkle on flatbreads and add to curry, dal, or stew. |
 | Fenugreek seed Famous for increasing milk supply in new mothers, fenugreek is also very good at lowering blood sugar levels. High in fiber and calories, fenugreek has also been used for weight gain. Pungent and bitter, fenugreek is used in dal and stew; I think it works best ground up a bit. If used in a tea, mix with some licorice root or other strong-flavored herb. |
 | Chia seed Native Southwest Americans relied on chia seeds for food and medicine for over 500 years. Loaded with omega-3s, calcium, and antioxidants. One ounce of chia seeds contain 43% of daily fiber. 1 ounce is kind of a lot, about 2 healthy tablespoons. Blend with yogurt, fruit and honey for a smoothie, or enjoy the traditional way, as a drink with lime. Chia pudding is delicious, tapioca-like, made with coconut milk, coconut water, vanilla, and fruit. |
 | Flax seed Flax are brown and golden seeds from the linen plant – a tall, beautiful, simple-petaled flower with small leaves. Flax is rich in powerful cardio-protective nutrients: Omega-3 fatty acids (as ALA, which must be converted in the body), fiber, lignans. Spoon ground flax on top of warm cereals, or make ‘flax eggs’ and include in baked goods by replacing one egg with one tablespoon ground flax with 3 tablespoons water. |
| Sunflower seed The kernels of a resinous, sunny, yellow north American flower were first grown for food 5,000 years ago in the southwest. Full of antioxidants, ¼ cup sunflower seeds offers 82% vitamin E and 34 % selenium you need in a day. Sunflower seeds also contain 20% of the folate requirement. Toss sunflower seeds and parmesan over zucchini pasta drizzled with lemon-infused olive oil or add to rice after cooking for texture and flavor boost. Grind and mix with honey for sun-butter and enjoy on apple slices. |
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 | Black Mustard seed All mustard seeds are an excellent source of selenium. Brassicas - the plant family that houses mustards - are all rich in glucosinolates (and the related enzymes that help the body break them down into usable compounds) that are known to inhibit the growth of cancer cells in the GI tract and colon. Black mustard seeds have a more pungent taste than white mustard, which is actually used to make 'yellow' mustard. |
 | Mustard seed Besides selenium, mustard is also high in Omega-3 fatty acids and Manganese. Mixed with water, mustard becomes more sharp and pungent. Mixed with vinegar, it becomes less 'hot' tasting. Grind, sprinkle, cook in oil until they pop, or macerate in oil or vinegar and then grind to a paste to make a home-made "prepared mustard." |
 | Hemp seed Hulled seed from Cannabis, bred with low levels of THC. Whole seeds are crunchier and have more fiber. Shelled seeds are milder and by weight have more nutrients. Hemp is highest in protein: two tablespoons have almost a quarter of the total daily requirement for protein, in a high-quality form with a balance of all essential amino acids. Sprinkle on wilted greens or over a cheesy bake to give crunch, or toast lightly and add to salads. Also nice in granola. |