Super Seeds

Have you ever been searching for recipes and stumbled upon a seed you haven’t heard of? Or maybe you weren’t aware of the benefits they provide. Seeds may be small but they pack a big nutritional punch. Take a look at this list of super seeds to find out what they are all about.

Chia Seed

Nutrition per 2T: 138 calories, 9g fat, 10g fiber, 5g protein
Benefits: Rich in calcium, magnesium and omega-3 fatty acids
How to use: As a crunchy topping, added to smoothies, yogurt and cereals

Flax Seed
Nutrition per 2T: 110 calories, 9g fat, 6g fiber, 4g protein
Benefits: Rich in lignans (antioxidants) and omega-3 fatty acids
How to use: Add it to smoothies, yogurt and cereal

Hemp Seed
Nutrition per 2T: 90 calories, 6g fat, 2g fiber, 5g protein
Benefits: Contains all essential amino acids and rich in omega-3 and omega-6
How to use: Top on your salad, use in cereals

Pepita Seed
Nutrition per 2T: 158 calories, 14g fat, 2g fiber, 9g protein
Benefits: Rich in iron, zinc and vitamin B3
How to use: Roast for a snack, top salads and soups or use in bread

Poppy Seed
Nutrition per 2T: 92 calories, 7g fat, 3g fiber, 3g protein
Benefits: Rich in calcium, iron and zinc
How to use: Use in baking and breads, typically paired with lemon

Sesame Seed
Nutrition per 2T: 130 calories, 9g fat, 2g fiber, 3g protein
Benefits: Rich in omega-6 fatty acids, iron and calcium
How to use: Use in baking or to make tahini paste for hummus

Sunflower Seed
Nutrition per 2T: 103 calories, 9 g fat, 1.5 g fiber, 3.6 g protein
Benefits: Rich in vitamin E and folate
How to use: Use to top dishes, make nut butters or use the oil for cooking

Bottom Line: Seeds may be small, but they offer big health benefits. Adding a tablespoon or two of seeds to your favorite meals adds crunch, flavor and nutrients.

Source

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