Seeds
Small package, big benefits. Seeds are an amazing food!
Sunflower
Nutty sunflower seeds are popular in granola bars and trail mix, on salads and as a snack at baseball games. They’re full of minerals and heart-healthy antioxidant vitamin E, which helps reduce inflammation and lower cholesterol.
Hemp
The mild, nutty flavor of hemp seeds complements grains, salads and meats. Mix them into veggie burgers or sprinkle on pasta in place of Parmesan cheese. Hemp seeds are a complete protein rich in antioxidants and omega-3 fatty acids.
Pepitas
Pumpkin seeds, or pepitas, are packed with high-quality protein, essential amino acids, magnesium and zinc. For a super snack, toss pepitas with sweet or savory spices (try cinnamon, ginger or chili powder) and toast them in the oven.
Quinoa
Pronounced: Kee-nwa
A staple of Peruvian and Bolivian cuisine for centuries, this gluten-free grain alternative is a nutrient-dense powerhouse. Quinoa adds texture to brothy soups and leafy salads. Cooking quinoa in your choice of milk creates a hearty, hot breakfast cereal.
Sesame
From the Japanese condiment gomasio to Middle Eastern tahini, atop stir-fries and sauteed kale, sesame seeds have found a home in cuisines around the world. They’re rich in B vitamins, minerals and antioxidants. Black and golden brown sesame seeds are unhulled, giving them a richer flavor than hulled white seeds.
Chia
Small but mighty, chia seeds are highly nutritious, full of protein, fiber, minerals, omega-3 fatty acids and antioxidants. The texture of chia is unique the seeds develop a jelly-like coating when soaked in liquid.
Flaxseed
Flaxseed contains fiber and omega-3 fatty acids that may help prevent heart disease and lower cholesterol. Grind whole flaxseed to get the most nutritional benefits. Mixed with water, ground flaxseed can serve as an egg substitute in baked goods.