5 powerhouse seeds every kitchen should have
What's the story
Incorporating seeds into vegetarian cooking can improve nutrition and add unique flavors to your dishes. These tiny powerhouses are packed with essential nutrients, making them an integral part of sustainable cooking practices. From healthy fats to the much-needed protein boost, seeds provide versatile options for balanced meals. Here are five must-have seeds that can elevate your vegetarian culinary experience while promoting sustainability.
Chia seeds
Chia seeds: Nutrient-dense powerhouse
Chia seeds are packed with omega-3 fatty acids, fiber, and protein. They soak up liquid and take on a gel-like consistency, which makes them perfect for puddings or as a baking substitute. Chia seeds are packed with antioxidants and promote heart health and digestion. Adding chia seeds to smoothies or oatmeal can keep you energized throughout the day.
Flaxseeds
Flaxseeds: Versatile omega-3 source
Flaxseeds serve as an incredible source of omega-3 fatty acids and lignans, which have antioxidant properties. You can replace ground flaxseeds in recipes by mixing one tablespoon of ground flaxseed with three tablespoons of water. Notably, this seed is also known to promote gut health, thanks to its rich fiber content.
Hemp seeds
Hemp seeds: Complete protein provider
Hemp seeds are a great source of protein as they contain all nine essential amino acids, making them a complete protein source for vegetarians. They are also packed with healthy fats and minerals such as magnesium and zinc. Hemp seeds have a mild, nutty flavor that goes well with salads, smoothies or homemade granola bars.
Pumpkin seeds
Pumpkin seeds: Mineral-rich snack option
Pumpkin seeds are high in magnesium, iron, zinc, and antioxidants such as vitamin E, making them a healthy snacking option or a crunchy salad addition. Their high mineral content strengthens bones, whereas the antioxidant content can help in decreasing inflammation. If you want to add nutrient-dense snacks to your diet, these seeds are perfect.
Sesame seeds
Sesame seeds: Calcium boosting ingredient
Sesame seeds pack a good dose of calcium, along with other minerals like copper and manganese. These help maintain bone strength among vegetarians who otherwise may not consume dairy products frequently enough. Toasted sesame lends depth to the flavor profile of stir-fries and dressings alike, without overpowering the dish itself, thanks to the subtle, nutty taste profile that is intrinsic to each tiny seed.