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3 Seeds to Add to Your Meals for a Nutrient Boost

Upgrade your diet and improve your health with these super seeds 
2024 January Seeds Nutrition savory

When you think about seeds, you probably picture planting them in a garden or trying to remove them from your favorite fruits and vegetables. But there are other seeds, like chia, pumpkin seeds, and flax seeds, that boast some valuable nutrients and are an easy way to upgrade your diet. Check out the benefits you could reap by adding these super seeds to your regular meal rotation. 

Chia Seeds 

Chia seeds are finally receiving the recognition they deserve for all of the wonderful nutritional benefits they offer as a part of a balanced diet. Chia seeds provide key nutrients like fiber, omega-3 fats, and plant-based protein.

Chia seeds are very absorbent and when they soak in liquid they form a gel-like consistency. They are also mild with a nutty flavor that makes them a great blank canvas. They take on the flavor of virtually any type of liquid, so they’re an easy way to add nutrients to both sweet and savory dishes. Combined with vanilla almond milk and cocoa powder, chia seeds magically transform into a vegan-friendly chocolate pudding. Chia seeds are also a valuable way to bulk up breakfast recipes, like overnight oats and smoothies.  

Pumpkin Seeds 

If you love celebrating fall, you’re probably used to using pumpkin puree to make pumpkin pie or carving a pumpkin to make a Jack-o’-lantern. But did you know that pumpkin seeds can also be a great addition to your diet? Pumpkin seeds, also sometimes called pepitas, are an excellent source of magnesium, a mineral necessary for bone health as well as regulating blood pressure. Like other seeds they also provide fiber and plant-based protein.   

Raw pumpkin seeds are very mild in flavor, so if you are going to eat them on their own, try roasting them first to bring out some nuttiness. Pumpkin seeds are also great additions to granola mixes and smoothies. For a sweet breakfast spread, try this homemade chocolate spread on toast. 

Flax Seeds 

There are actually two different types of flax seeds, brown and golden. Both varieties boast key nutrients, like protein, fiber, and omega-3 fatty acids. Like other seeds, flax contains both soluble fiber to support a healthy heart and insoluble fiber for digestive health-not too bad for a tiny seed!  

 Like many seeds, flax seeds are great at blending into dishes due to their mild, barely detectable flavor. They are extremely versatile and can be added to cereal, yogurt, baked goods, and more. When grocery shopping, look for ground flax seed meal, which is easier to digest than whole flax seeds. If you can only find them in whole form, you can ground them yourself at home using a food processor. Flax seeds can also be mixed with water to create a popular vegan-friendly egg substitute in baking recipes. Omega-3 rich flax seed oil is also great to use in salad dressings. Try starting your day with flax seeds in a breakfast smoothie, like this strawberry-almond butter smoothie.  


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