Seed Recipes You Need In Your Diet
By Nicole Kiley, MSc, RD
Seeds are a great addition to your diet because they are rich in fiber, contain various vitamins and minerals, and are also a source of healthy fats. Seeds are extremely versatile and can be consumed in a variety of ways: Oatmeal, homemade granola bars, smoothies, homemade trail mix, by themselves, pudding (chia), and more! Each seed has its own unique flavor and texture. Below we’ve highlighted the health benefits of each seed and a tasty way you can incorporate it into your diet.
Banana Chia Coconut Pudding
Chia Seeds:
– Rich in fiber, aiding in digestive health and blood sugar control
– Contains calcium and phosphorous for bone health
– A source of Omega-3’s, helping to combat inflammation
– Contains 3 grams of protein per tablespoon
Ingredients
Serves 4
2 cups organic coconut milk
¼ cup organic maple syrup
1 teaspoon vanilla extract
¾ teaspoon ground cinnamon
Pinch of sea salt
¼ cup chia seeds
2 ripe bananas
2 tablespoons unsweetened shredded coconut flakes (for topping)
Instructions
• Add milk, syrup, vanilla, cinnamon, and salt to blender. Blend for 15 to 20 seconds until smooth.
• Transfer pudding to a glass bowl and stir in chia seeds until well combined.
• Chill in the fridge overnight (or for at least 3 hours).
• Once chilled, stir mixture and add 1 mashed banana.
• Transfer the mixture to 4 serving bowls and top with chopped banana and shredded coconut flakes. Yum!
No Bake Honey Fudge Oatmeal Bars
Flax Seeds:
– A source of Omega-3’s, helping to combat inflammation
– Rich in lignans, which may reduce the risk of certain cancers, cardiovascular disease and lung disease
Ingredients
Serves 25 to 36
1 ½ sticks grass-fed butter (or ¾ cup coconut oil)
1/3 cups raw honey (or maple syrup)
1 teaspoon vanilla extract
2 ½ cups rolled oats
½ cup ground flaxseed (we recommend buying the seeds whole and grinding them yourself)
1 cup organic dark chocolate chips
¾ cups nut butter (peanut or almond)
¼ cups organic dark chocolate chips (for topping)
Instructions
• Line a 9X9-inch pan (or close to) with parchment paper, leaving enough parchment to hang over edges of pan (to use has handles to lift out).
• Heat a large saucepan on medium heat. Add butter or coconut oil (or mixture of both), honey and vanilla. Let melt, stirring continuously. Mix in oats and flax and cook for 2 minutes, stirring continuously. Remove from heat.
• Add 2/3 of mixture to pan and press down using a silicone spatula. You may want to coat spatula with oil prior to pressing, to avoid mixture sticking to it.
• Heat small saucepan on medium-low heat. Add 1 cup chocolate chips and nut butter and stir until melted. Spread evenly over oatmeal crust.
• Crumble last 1/3 oatmeal mixture over top and press with spatula.
• Add ¼ cup chocolate chips to small saucepan and heat on low. Melt chocolate chips and drizzle over top of oatmeal mixture.
• Place pan in fridge, covered, for 2 hours until firm.
• Cut into bars and store in refrigerator or freezer. Enjoy!
Raspberry Pomegranate Hemp Pre-Workout Smoothie
Hemp Seeds:
– A complete protein (uncommon in plant proteins)
– Contains 5 grams of protein per tablespoon
Ingredients
Serves 1
½ cup filtered water or coconut water
½ banana, frozen
¼ cup frozen raspberries (or mixed)
2 teaspoons hemp seeds
1 handful kale
¼ cup 100% pomegranate juice
Instructions
• Add ingredients to blender and blend until smooth.
• Great 1 hour before endurance activities. If consuming post workout, recommend to add a protein source: Greek yogurt, Dolce Whey protein, or additional hemp seeds.
Toasted Pumpkin Seeds
Pumpkin Seeds:
– Contains 3 grams of protein and 3 grams of fiber per ¼ cup
– Nutritionally balanced, rich in healthy fat, protein and carbohydrate
– Rich in minerals including manganese, magnesium, and zinc; minerals lacking in most American diets
Ingredients
Serves 1
1 ½ cups pumpkin seeds, rinsed and dried
2 tablespoons extra virgin olive oil
Dash sea salt and ground black pepper
Instructions
• Preheat the oven to 375 degrees F.
• Spread pumpkin seeds over a large baking sheet. Lightly drizzle with olive oil and sprinkle with salt and pepper.
• Bake for 7 minutes, or until lightly brown and crispy.
Sesame Seed Asian Salad Dressing
Sesame Seeds:
– Good for bone health, containing calcium, zinc and phosphorous
– Excellent source of copper, of which is vital in a number of anti-inflammatory and antioxidant pathways
Ingredients
Serves 6 to 8
¼ cup toasted sesame seed oil
¼ cup low-sodium soy sauce or Bragg’s liquid aminos
¼ cup rice vinegar
1 teaspoon sesame seeds
Instructions
• Mix ingredients in bowl and serve over a fresh salad.
Sunflower Seed Vegan Wrap
Sunflower Seeds:
– Excellent source of thiamine (vitamin B1), critical for nervous system and muscle function
– Rich in vitamin E, a powerful antioxidant known to combat free radical damage with the body
Ingredients
Serves 4
1 cup raw sunflower seeds
½ lemon, juiced
2 teaspoons Dijon mustard
Sea salt
2 tablespoons fresh dill, chopped
2 tablespoons parsley leaves
¼ teaspoon paprika
1 stalk celery (with leaves), chopped
1 small shallot, chopped
Freshly ground black pepper
4 whole- or sprouted-grain tortillas
Lettuce, tomato, onion, avocado (optional)
Instructions
• Cover sunflower seeds with ¼ inch of water and soak at room temperature in air tight container, for 24 hours.
• Drain the seeds and pulse 1 cup of seeds with lemon juice, mustard and ¼ teaspoon of salt in food processor until almost smooth.
• Add the remaining seeds, along with dill, parsley, paprika, celery, shallot, ¼ teaspoon salt and a few grinds of pepper to the food processor. Pulse until the mixture resembles a tuna salad.
• Fill wrap with salad mixture, lettuce, tomato, onion, and avocado as desired.
Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
