10 Apr 2017

Super Seeds

In some way, many of us are trying to live, eat, and be healthier. But with increased educations (or a growing fad for some people) endless options are becoming more readily available to those in search of them. While this is great news, it can also be overwhelming.


I share a lot of my meals and recipes, especially on my instagram stories and never fail to get a handful of people each time asking about some ingredients I repeatedly use and incorporate. Majority of the time, the questions are related to any of the seeds used. So, I've composed a list of the seeds that are always on hand in our household, their benefits and how you can/we use them on the regular.


Sunflower Seed

Most people are familiar with sunflower. They're available just about anywhere you can get food including packaged for snacking. We purchase them as a whole food (raw and unsalted) and most commonly use them in our baking for added texture, taste, and their high Magnesium + Vitamin E content.

Pumpkin Seed

Another really commonly heard of and eaten seed. We also use these frequently in any of our baked goods (cookies, muffins, breads) but they're also good by the handful and make for great toppings on anything from hot dishes to cereal or yogurt bowls. Pumpkin seeds are stuffed to capacity with goodness including; super high protein content, magnesium, zinc, iron, vitamin-B, vitamin-E, and vitamin-K. Basically all the things you hear you need but have clue what they are or how you're going to consume them.

Hemp Seed

Hemp is a total power house. Hemp seeds are a compete protein containing essentials like Omega-3, Omega-6, and Vitamins A, B1, B2, D, and E. They're also the easiest, most versatile for using. From topping bowls and dishes to being blended into smoothies, acting as a breadcrumb replacement, added to baked goods or eaten by the handful.

Flax Seed

Probably my least cared for in our kitchen, but that's likely because we don't have a high need for them the way some people's health calls for and they're very simple as far as taste and texture. Flax's big claim to fame however is it's Fibre content (also another source of Omegas). Consumption of flax can aid those with high blood pressure and promote better digestive health (like any high-fibre foods). They're best used added to cereals, yogurts, or baking.

Chia Seed

Chias are my favourite and go-to. They're small but ever so mighty. Much like the rest of the seeds mentioned here, but these ones are seriously tiny. I shake these on pretty much anything R or myself eats. They're simple. They don't alter any taste and don't require any chewing (for littles). I sprinkle them on his peanut butter or avocado toast in the morning, in his smoothies for snack, on pasta at dinner. Whatever! Both on completely meat free diets, this is my reassurance seed - containing 5x more calcium than milk, 3x more iron than spinach, 2x the potassium of a banana, and more antioxidants than blueberries. Not to mention that they are high in fibre, omega-3s, and protein. This salt sized seed packs a serious punch!

Sesame Seed

Often found topping breads, sesames are a hardy seed and yummy source of fibre and small amount of protein. They're good for lowering bad cholesterol and minimize triggers of heart disease and stroke. We use these the least of all, best in dressings or stir-frys, as they should only be used as an accent due to their high calorie/fat content.



Eating healthy is not a diet, it's a lifestyle. And positive lifestyle can change everything.
You can find more healthy inspiration on my pinterest, and meals on my instagram under #peekseats.



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