Seeds of hope, seeds of wisdom, seeds of change—seeds carry potential! So it’s no surprise that plant seeds are also a concentrated nutrient source.
You probably eat more seeds than you think. There are seeds for flavoring: caraway, cardamom, celery, coriander, cumin, mustard, and sesame seeds; seeds as vegetables: beans and peas. Some seeds are a rice alternate: wild rice (see October 17). And seeds can be a fat substitute: flaxseed (see August 10).
Consider the health-promoting benefits of flaxseed, and pumpkin, sesame, and sunflower seeds. Although high in fat, it’s mostly the heart-healthy unsaturated kind. Seeds are also good fiber and protein sources, especially for strict vegetarians. And they supply varying amounts of iron, magnesium, potassium, zinc, and other minerals.
Add “seeds of change” to your meals and snacks.
- Toss—in a spinach or mixed green salad.
- Sprinkle—over hot or ready-to-eat cereal.
- Mix—into meat, turkey, or tuna loaf or patties, and casseroles.
- Stir-fry—with vegetables.
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