5 must-have seeds for vegetarian snack recipes
What's the story
Adding seeds to your homemade vegetarian snacks can drastically increase their nutritional value. Seeds are loaded with healthy nutrients, such as healthy fats, protein, and fiber, which make them an ideal choice for any diet. They are easy to use and can be added to a variety of recipes, improving flavor as well as health benefits. Here are five must-have seeds for your next homemade vegetarian snack batch.
Tip 1
Chia seeds: A nutritional powerhouse
Chia seeds are packed with omega-3 fatty acids, fiber, and protein. Just one tablespoon gives you about five grams of fiber. These teeny seeds can soak up to 12 times their weight in liquid, yielding a gel-like consistency ideal for puddings or smoothies. Their neutral taste makes them easy to add into different meals without making much of a difference to the taste.
Tip 2
Flaxseeds: Heart-healthy choice
Flaxseeds are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid that is good for the heart. They are also rich in lignans, which are known for their antioxidant properties. Ground flaxseeds are easier to digest than whole ones and can be added to baked items or sprinkled over cereals and salads to give them an extra nutritional boost.
Tip 3
Pumpkin seeds: Rich in magnesium
Pumpkin seeds are a powerhouse of magnesium, zinc, and iron, delivering nutrients in a delicious package. Just a quarter-cup serving of these seeds can deliver almost half of your daily magnesium requirement. Their crunchy texture and nutty flavor makes them ideal for adding to home-made granola bars or a healthy topping on yogurt/oatmeal, both of which will taste and be good for you.
Tip 4
Sunflower seeds: Vitamin E boost
Along with healthy fats and protein, sunflower seeds provide a generous amount of vitamin E. They have a mild, nutty flavor that goes well with both sweet and savory dishes. You can lightly roast them with spices for a crunchy snack or add them to trail mixes for an energy-packed treat.
Tip 5
Sesame seeds: Calcium-rich addition
Small but mighty, sesame seeds are also packed with calcium. Just a tablespoon of these seeds will give you approximately 9% of the daily recommended intake. They also contain sesamin and sesamolin, which have been shown to lower cholesterol. Sprinkle sesame seeds on stir-fries, or use tahini (sesame seed paste) as a base for dressings, to get their full benefits.