Small but mighty, seeds pack a huge nutritional punch when sprinkled over meals. Add a spoonful to your morning muesli, use them as a snack food or toss them with roasted vegetables to make the most of these nutritional power houses.
Chia seeds are high in protein and a top source of calcium plus the omega-3 fat ALA (alpha linolenic acid). As a rich source of soluble dietary fibre, chia is a huge help when it comes to intestinal health and is reported to keep us feeling fuller, longer.
Chia seeds taste great in bread, and can be blitzed into breakfast smoothies in the blink of an eye.
Sunflower seeds are packed with fibre and folate and also filled to the brim with iron. Just 20g of sunflower seeds will provide you with your daily dosage of vitamin E.
Toast lightly in a frying pan and sprinkle over muesli, salads and stir fries.
Sesame seeds are a good source of calcium and are the richest source of gamma tocopherol, a valuable antioxidant and part of the vitamin E complex. Just one teaspoonful will provide a day’s supply – great for keeping red blood cells healthy.
Use sesame seeds instead of breadcrumbs to crust meat and fish, and sprinkle all stir fries with a handful of toasted seeds.
Poppy seeds are a rich source of calcium with two teaspoons having as much as 100ml of milk.
Add to citrus based cakes and curries.
Pumpkin seeds are a wonderful source of iron – 25g has as much as 100g of red meat. They are also a great source of fibre.
Sprinkle on your breakfast cereal, add to granola and toss with roasted vegetables.
Linseeds, also known as flaxseeds, to your diet: they’re the richest known source of the omega-3 fat ALA. Store in the fridge in an airtight container and discard if they smell fishy.Use It:
Sprinkle on breakfast cereal.