Wednesday, April 20, 2011

FUEL Better: Seeds

Sprinkle seeds here...
Sprinkle seeds there...

Seeds are loaded with heart healthy oils and disease fighting phytonutrients. They can help increase satiety (keep you full longer), fight heart disease, and may help prevent cancer. Seeds add crunch, texture and extra flavor to salads, smoothies, or any dish!

Try adding one of these four seeds to your next favorite dish:

Sesame Seeds: 
Two (2) Tbsp offer 156 mg or 12% of the recommended daily allowance (RDA) of calcium.

Sprinkle: 2 Tbsp into brown rice, grains, mashed potatoes or coat salmon with 1 tsp olive oil and cover in sesame before baking. 

Pumpkin Seeds:
1 oz provides magnesium, copper, anti-inflammatory phytonutrients, and 7.5g of protein.

Sprinkle: 1 oz crushed seeds into soups or grains. 1 oz whole as a snack or onto salads and yogurts.

Flax Seeds:
1 Tbsp ground seeds provides heart protecting omega-3s, cholesterol lowering lignans and dietary fiber.
*Seeds must be ground to receive the benefits of the omega-3s*

Sprinkle: 1 Tbsp ground seeds into pasta sauces, sautéing vegetables, oatmeal, even warm tea or milk. 

Sunflower Seeds:
1 oz provides almost twice the vitamin B1 of 3 oz raw salmon which is 28% of the RDA.

Sprinkle: 1 oz into salads, roasted beets, whole wheat pasta, yogurts or cereal

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