With popular nuts, like almonds, walnuts, and cashews, hogging the spotlight, we tend to underestimate how much of a nutritional punch teeny tiny seeds can pack. Like nuts, seeds are rich in healthy fats that are crucial for a healthy heart. They’re high in fiber, vitamin E and minerals, and each kind offers its own set of health benefits. The good news is that many people, with or without nut allergies, can easily reap these benefits!
On top of being excellent sources of vitamins and minerals, seeds are incredibly versatile! You can add a tablespoon of chia, flax or hemp seeds to your smoothies for a generous dose of healthy fats. You can also sprinkle pumpkin or sunflower seeds on top of your smoothie bowl, yogurt or oatmeal for more nutrients and an extra crunch. If you want to kick things up a notch, try any of these four seed-centered recipes – perfect for breakfast and snack time!
1. Fruit Chia Parfait
Level up your breakfast yogurt with the Fruit Chia Parfait! Made with layers of coconut chia seed pudding, a sweet cinnamon yogurt blend, and your favorite fruits, this treat will help you start your day on the right foot. Add a dollop of homemade vegan whipped cream and a cherry on top for a delicious and nutritious dessert!
2. Maple Chia Sunflower Butter
This sweet and salty sunflower butter is the perfect nut butter alternative for those who have nut allergies or want to change up their breakfast spreads and toppings. A heart-healthy combination of sunflower seeds and chia seeds provide you with essential healthy fats. And the sweetness from the maple syrup and a hint of cinnamon make this seed butter so tasty and addicting, you’ll want to put it on everything!
3. Chia Juice
Why spend your hard-earned money on store-bought chia seed beverages when you can make a huge, fresh batch at home at a fraction of the price? All you need are three simple ingredients and a little bit of patience, and you’ve got yourself a refreshing and heart-healthy drink. Best of all, you can use your favorite fruit juices to create your perfect chia concoction!
4. Homemade Veggie Fruit Ice Pops
Beat the heat while also getting the kiddos to eat their fruits and veggies with this quick and easy ice pop recipe! Perfect for school lunches and those grab-and-go moments, these frozen treats are loaded with vitamins, minerals, and healthy fats to keep everyone satisfied and energized. The kids will love the sweet and fruity taste, and you’ll love the fact that they’re getting their five-a-day!
Don’t let their sizes fool you; seeds are nutrient powerhouses that provide your body with omega fatty acids, fiber, and a wide array of vitamins and minerals. There are many different seeds to choose from, including chia, flax, hemp, sunflower, and pumpkin seeds, with each adding a nutritional boost to your meals or snacks. Take advantage of all the health benefits seeds have to offer by trying any of those four recipes or by tossing a spoonful of seeds into your next smoothie!
Recipe: Creamy Green Strawberry Dream Serving in this recipe:1
- Calories: 236.6
- Total Fat: 3.6 g 5.5%
- Saturated Fat: 0.4 g 1.9%
- Cholesterol: 0 mg 0%
- Sodium: 358.7 mg 14.9%
- Total Carbs: 45.7 g 15.2%
- Dietary Fiber: 9.9 g 39.4%
- Sugar: 22.1 g
- Protein: 8.1 g 16.2%
- Vitamin A: 481.9% Vitamin C: 244.1%
- Calcium: 68.5% Iron: 26.1%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.