When aiming to stay healthy, we all set goals involving more exercise and diet food. There are some specific small ways to stay healthy. In fact, some of these ways are often unnoticed!
Adding tiny supplements to your regular diet can offer your nutrition a splendid boost. No, we aren’t referring to almonds, walnuts or peanuts. We are talking about primary staple seeds that come packed with nutrients like iron, protein, and fibre.
The term ‘superfood’ is utilised these days with an increasing frequency. Before you stack your fridge with golden items like salmon and blueberries; try giving these pure, small, and potent foods a fair chance first.
1. Chia Seeds
Yes, these small black or white seeds are edible. In fact, they are very high on omega-3 fatty acids, carbohydrates, proteins, fibre, antioxidants, and calcium. Mildly nutty in taste, this superfood is low in calories and helps you maintain a healthy heart. Even a small amount makes you feel full for long and energies the day.
How to eat?
- Supplement your cereal with chia. These seeds will take your breakfast bowl’s nutrition one step higher.
- Baking chia seeds into pancakes and muffins are the most seamless ways of including this superfood in your diet.
- Try over salads. Pairing veggies with chia can heighten nutrient consumption.
- Power up your smoothies with this hydrophilic food. It will keep you well hydrated and alert all day.
- Pair chia seeds with a probiotic. Adding chia to yoghurt will provide fibre and healthy fats, and fuel your body till the next meal.
2. Flax Seeds
The health benefits of flax seeds were known even way back in the 8th century. Crunchy in taste, this superfood comes loaded with omega-3 fats, lignans, and fibre. Positives include protection against heart disease, high blood cholesterol, diabetes and some forms of cancer.
Flax seeds produce healthy oil. They can also be grounded and used in various recipes.
How to eat?
- Club flax seeds with oatmeal or sprinkle over cold cereal.
- Add one tablespoon of flax seeds to your morning smoothie. It will give a nutty flavour and extra protein.
- Combine with yoghurt and fruit. You have with you a delicious morning parfait.
- When preparing a tuna, egg or chicken salad, add flax seeds to the dressing.
- Garnish your soup with a tablespoon of flax to obtain a crunchy taste.
- Replace flour with ground flax for a delicious fish crust. You could even substitute it for breadcrumbs while preparing meatballs and tacos.
- You can try grounded flax in boiled and salted rice.
- Supplement flax seeds to the batter of muffins, bread, cakes, and cookies.
This crop is known as one of the healthiest foods in the world. Also referred to as a superfood, quinoa originates from the Incan Empire of Colombia. Even though cooked like rice and barley, the part of the crop consumed is the seed, not the whole grain.
Quinoa represents a delectable cross between brown rice and oatmeal. Including this superfood in your diet offers you fibre, calcium, protein, and all nine mandatory amino acids. If that isn’t enough a reason to eat quinoa, remember it is naturally devoid of kosher, cholesterol, and gluten.
How to eat?
- Quinoa can be eaten plain as it makes an excellent alternative to pasta or rice.
- Try eating in breakfast by boiling in milk as you would cook oats.
- If you prefer eating it alone; add some olive oil, salt, and lemon juice to augment the taste.
- Quinoa qualifies as a great stuffing. Cook it with a mixture of cashews, garlic and seasoning to obtain a thick creamy consistency. Stuff into a hollowed out zucchini and enjoy your meal.
- It makes a fabulous base for whole grain salads.
4. Pumpkin Seeds
Pumpkin undoubtedly provides nutritional value when cooked as a vegetable. But you could maximise the pumpkin by consuming its wonder seeds. They taste best when eaten roasted. One can also eat them raw or use an ingredient in other recipes.
These flat and light green seeds are rich in iron, protein, potassium, and vitamin B, C, and D. These chewy treats are also believed to work wonders in patients with anxiety and depression.
How to eat?
- Roasted pumpkin seeds taste the best. Toss with a tablespoon of olive oil and whatever spices you fancy.
- Top your oatmeal or garnish your soup with these super seeds.
- You could bake these seeds in muffins or pancakes.
- Grind and add to burgers and meatballs. You’ll love the exquisite nutty taste.
- Else just merely try with salads.
5. Sunflower Seeds
Somehow underrated, sunflower seeds are undoubtedly worth a great deal. These super seeds are rich in B vitamins, folate, antioxidants, and vitamin E. They are good for the hair and skin. Rich in proteins and heart-healthy fats, these seeds are also cancer inhibitors.
How to eat?
- Spread toast with hummus. Sprinkle raw or roasted sunflower seeds to augment the taste.
- Layer yoghurt, fruit, and sunflower seeds to prepare delicious parfait.
- Include them in recipes of salads, muffins, and cookies.
- Fold sunflower seeds into the dough of your favourite bread. You could even roll a bread loaf with seeds before baking.
- Try to stay clear of the salted versions as they are high in sodium.
We are sure after reading this blog; you will not judge the merits of food with size! These tiny seeds are superfoods indeed!