Seeds

Thursday, February 1st, 2018

It’s no wonder that seeds provide plentiful nutrition; by design, they are meant to nourish. Seeds are capsules of nutrition meant to provide nourishment to a developing plant. Luckily for us, this can be used to nourish our own growth and development. Seeds are unique in that they are small, calorie dense, and nutrient dense. Seeds contain high amounts of iron, magnesium, zinc, B vitamins, and essential fatty acids. Seeds are also high in fiber. Some seeds are better absorbed ground, such as flax seeds. Luckily, seeds can be bought in many forms based on what you need, such as whole, halved, toasted, or ground.
However, what makes seeds beneficial can also make them harmful. Small size and high caloric density can lead to overeating, since our stomachs aren’t as full as if we ate bulkier foods with the same amount of calories. A large part of satiety (feeling full) depends on the walls of the stomach physically stretching, triggering a “I’m full” feeling in our brains. That means seeds should be carefully portioned.
When choosing seeds, try a variety to hit on all of the vitamins and minerals that they offer. Opt for plain, simple seeds with no sodium (or low sodium) and minimum oils. Try adding seeds to foods you already eat, such as salads or oatmeal. This simple addition can lead to countless benefits.

Chickpea and Pumpkin Seed Salad

1 can of chickpeas, rinsed and drained
1/4 cup chopped red onion
1/2 cucumber, diced
1/3 cup fresh lemon juice
1/2 cup cherry tomatoes
1/4 cup toasted pumpkin seeds
1/4 cup olive oil
1 tsp red wine vinegar
salt and pepper to taste

Combine ingredients and let sit for thirty minutes. Enjoy!