Since I wrote my book The Need for Seeds, seeds are gaining more and more attention for their amazing nutritional properties. People often ask me how to get started with seeds. From decreasing inflammation to promoting heart health, seeds, with their outstanding nutritional properties, are must-haves on your menu. Let’s explore seeds as an everyday food for your healthy diet.
Seeds as an Everyday Food
People often ask me, “How do seeds fit into a meal plan? Are they a carbohydrate, or a protein, or a fat?” My philosophy is to coach you to consider your overall total dietary pattern and not just focus on one food or food group. Most nutrition experts, including me, say that eating a balanced diet is the best way to get your share of good food for health.
Most seeds including chia, hemp, quinoa and sunflower seeds give you excellent plant-based protein, healthy fats, carbohydrates and fiber. Don’t judge food by its size: These tiny but mighty seeds are packed with essential nutrients such as zinc, vitamin E and selenium that give you extra nutrient boosts. My advice is to consider them as a plant-based healthy fat with added nutrients.
Eating seeds may be new to several of us, but interestingly, some seeds such as chia are ancient foods which have been consumed by the Aztecs for many years. To enjoy seeds in everyday meals and snacks, I encourage you to sprinkle hemp in yogurt, crush chia in smoothies, garnish sesame on salads and bake sunflower seeds in muffins.
It’s important to keep in mind that seeds are nutrient- and calorie-dense foods. A general guideline to get the right amount of fiber, good fats, protein, vitamins, minerals and antioxidants is to aim for 28 grams (1 ounce) which is roughly 2 tablespoons of seeds per day. It’s time to add these tiny powerhouses for big nutrition, and new flavor and texture to your meals and snacks! Make chia, flax, hemp, quinoa, pumpkin, sesame and sunflower seeds everyday foods in your meal plan.
Pick a time and plan out your weekly menu. Include at least five meals or snacks with the seven seeds in my book. Create a grocery list based on your weekly menu and shop according to that list. And remember to consider portion sizes when cooking and baking with seeds.
Making On-the-Go Travel Healthier with Seeds
I love to travel for business and pleasure, and even more, to experience new cuisines when I’m on the go. When I’m in travel mode, I’m always looking for healthy snacks to keep me energized for my adventures. I often turn to seeds, nuts, dried fruit and shavings of dark chocolate. I’ve included some on-the-go snack recipes perfect for a hiking trip, long car ride and the airplane flight in my book.
Pick up my book via Amazon for more simple solutions, recipes and ideas to make chia, flax, hemp, quinoa, pumpkin, sunflower and sesame seeds an everyday food in your healthy diet!
Copyright © 2017 Jane Dummer | All Rights Reserved