Focus on Seeds

Revised 20 July 2020; Original 12 December 2018

My Pantry of Seeds

I generally keep these specific seeds on hand as part of my usual staple pantry collection. I use seeds to augment eggs, add more gel to some foods, when I want to add nutrition to the food I am cooking, for their crunch or taste, or to add a bit of texture. All in all, a great little extra to boost a dish.

Chia Seeds

Cooking: I use chia primarily as an egg substitute, with the 1:3 ratio of seeds to water. There is no need to grind the seed, just use as is.

Storage: My experience is that the seeds do not turn rancid, and can be stored for long periods on my pantry shelf. I do store it in a sealed glass container however to limit exposure to air.

Nutrients (1): Massive nutrients for little calories, loaded with antioxidants, the carbs are mainly in fiber,. The seeds are high in protein, omega-3, calcium, magnesium. Indications are it can play a part in improving insulin sensitivity and  reducing inflammation. The amount of fiber in the seeds can help slow down digestion, but I have seen no studies on the net that indicate it specifically helps in weight loss (2).

Chia Seed: 1T = 60c, 5k, 3p, 5f 

Flax Seeds

Cooking There are many ways to use flax seeds: Grind and add to meat (such as meat loaf or burgers), add to quick breads (zucchini or banana bread), mix with flour (for crusted fish, chicken or tofu), use as a thickening agent or egg replacement, or add to pancakes or smoothies.

Storage I do not buy pre-ground meal (3) as it can go rancid easily, has a shelf life of only 3-4 months, looses important compounds as it begins to oxidize, and costs more than the same measurement of seeds. Just buy the seeds raw (shelf life of 12 months) and grind them when you need to use them. I do store flax seeds in an airtight glass container in the fridge.

Health Note: SF Gate reports (4): “ Essential omega-3 fatty acids in flax may help manage your blood sugar and blood pressure levels, alleviate rheumatoid arthritis symptoms, help manage menopause symptoms and prevent some forms of cancer. Soluble fiber in flax seeds may help you lower your cholesterol levels. Experts recommend a daily dose of 1 to 3 tablespoons to obtain these health benefits from flax seeds.”

Egg substitute: 1:3 ratio of flax meal to water. Use as part of a recipe, this is not a stand alone egg substitute.

Soup or stew thickener: Flax meal can help thicken the broth because of its gelatinous nature. More nutritious than using flour.

Grain substitute: Can use Flax Seed in lieu of oat bran, wheat germ, or wheat bran (1:1 ratios). Just know that the seed will most likely pass through your digestive system with the majority of its benefits unused.

Flax Seed Oil: This oil has both omega-3 and omega-6 fatty acids.

Flax Seed: 3T = 180c, 9k, 6p, 8f 
Flax Meal: 2.5T = 90c, 6k, 4p, 4f 

Hemp Hearts

Cooking: Hemp seeds are sprinkled on foods, ground into protein powder, and made into milk (7). Additionally, Hemp oil is considered extremely healthy (8).

Taste: Hemp Hearts taste nutty. Some say they taste like a cross between sunflower and pine seeds, others say a cross between pumpkin and flax seeds. I usually incorporate Hemp hearts directly into my cooking, so do not really taste them individually; they become part of the whole dish. Texture wise they are a bit chewy (which I like).

Does hemp contain THC?

According to studies yes it does, but at a very small amount < .03% dose — it is hemp after all (11). I use hemp hearts as part of many recipes, but in such small amounts there is no effect at all (12).

Nutrition: Hemp hearts (9) are a very nutritious food that has been used by humans since ancient times (10). They are full of healthy fats, high quality protein, fiber, and minerals. They contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. And as with all things in life, these are all good stuff in moderation. Additionally, Hemp oil is considered extremely healthy (13).

Hemp seed (hulled): 2T = 90c, 3k, 5p, 2f 

Poppy Seed

Cooking People in the USA usually see Poppy Seeds on and in bagels, quick breads, or muffins. Other parts of the world grind them with a mortar and pestle to create a paste used as a pastry filling.

To be truthful, I generally do not cook with poppy seeds for several reasons: 1) at the amount I use they do not provide any real flavor, and 2) they get caught in-between my teeth and hurt.

Will this show up on drug tests? Yes, they come from the poppy plant after all, and you can fail drug tests. The amount in normal consumption of poppy seeds is not enough to get high, but enough to register on very sensitive drug tests (16). According to USDA, morphine and codeine can show up 48 hours after ingesting (17). For most of us not on a drug testing regimen this does not cause any problems.

Caution: Eating large quantities of poppy seeds can cause a trapped-mass of indigestible plant material, in other words a blockage (15). So as I always say, everything is best in moderation.

Nutrition: They are a rich source of thiamine, folate, and several essential minerals, (calcium, iron, magnesium, manganese, phosphorus and zinc).  People eat these seeds for asthma, constipation, cough, diarrhea caused by infection, difficulty sleeping, and to diagnose a condition called vesicoenteric fistula (14).

1T = 47c, 2.08k, 1.59p, .9f

Psyllium Husks

Cooking: Add to shakes, oatmeal, breads, and all kinds of foods when you want to increase the amount of fiber. Psyllium husks are very well tolerated and mostly people are unaware that I have added them since they have no taste or real texture in the food. I usually add this ingredient to foods that nutritionally need additional fiber.

Dietary fiber important to health (18)

A high-fiber diet appears to reduce the risk of developing various health conditions: heart disease, diabetes, diverticular disease, constipation and colon cancer. It is important for the health of our digestive systems and helps us lower our cholesterol, maintain blood sugar levels, and promotes a healthy weight.

The husks, as agents of fiber, are noted to help regulate high cholesterol, triglycerides and blood sugar levels, aid weight management and relieve diarrhea and constipation (19).

Soluble + Insoluble Fiber (20)

Dietary fiber is the carb component of the plant cell material that cannot be broken down by human digestive enzymes. There are two types of fiber and they are different.

• Soluble — Water-soluble fibers absorb water during digestion and are in fruits (such as apples, oranges and grapefruit), vegetables, legumes (such as dry beans, lentils and peas), barley, oats and oat bran.
• Insoluble — Water-insoluble fibers remain unchanged during digestion and are found in fruits with edible peel or seeds, vegetables, whole grain products (such as whole-wheat bread, pasta and crackers), bulgur wheat, stone ground corn meal, cereals, bran, rolled oats, buckwheat and brown rice.

Amount of fiber per day? (21)

The American Heart Association Eating Plan suggests eating a variety of food fiber sources equal to 25 to 30 grams a day from food.

• Currently the US average is 15g/day.
• Adult men require about 34 grams (g) depending on their age
• Adult women require about 28 g depending on their age
• Teenagers aged 14 to 18 require 25.2–30.8 g
• Adolescents aged 9 to 13 require 22.4–25.2 g
• Children aged 4 to 8 require 16.8–19.6 g
• Children aged 1 to 3 require 14 g

Cautions Can interfere with the absorption of some medications if too much is taken. I do not serve this in the food I make for people who I know are sensitive to fiber, or prone to bloating.

1T = 15c, 4.5k, 0p, 4.5f

Quinoa

Cooking: Very important in cooking  quinoa — do not combine the various colors; white quinoa is a bit more flavorful and cooks quickly, but red is more nutritious and takes longer to cook. If you want to combine the seeds, because they do look great mixed, cook them separately and combine afterwards.

Cautions: Quinoa, like other seeds, contains phytic acid and other enzyme inhibitors that can make some people feel indigestion. If someone is sensitive consider not using this seed.

Pre-soaking seeds for people sensitive to Phytic acid (22):
1C quinoa
2C water
2T apple cider vinegar
 
If not sensitive it is still important to soak, wash, and rinse quinoa for it is covered with Saponins (23) that can have a bitter, soapy taste. Saponins can also upset some stomachs so proper preparation is important. I tend to just rinse the seeds under running water.

Quinoa Bugs: Often you will see bugs or carcasas in your cereal or grains. Another reason to wash and pick through your quinoa. The trick here is to freeze your quinoa overnight when you first bring them home. This should kill anything alive in the seeds.

Cooking Quinoa: Ratio of 1:2 of quinoa to liquid with 1/2t salt. So I boil 2C water (or broth), add 1/2t salt, and pour the 1C clean quinoa into the boil. Cover and turn down the heat to a simmer. Cooking time takes ~15-20 minutes. Take off the heat but let it sit covered for another ~5 minutes.

Nutrition Details: Quinoa contains all nine essential amino acids, and many other vitamins and minerals (24) (including protein, fiber, iron, copper, thiamin and vitamin B6). Combined with egg makes this breakfast a jam-packed, nutrient-dense meal. Quinoa has a relatively low glycemic index score of 53, which means that after eating it should not cause rapid spikes in blood sugar (25). The complex carbohydrates in quinoa keeps you feeling full longer and digest fairly slowly to provide energy and endurance (26). 

Sesame Seeds

Cooking: Sesame seeds add a nutty taste and a delicate crunch to many dishes. They are also the main ingredients in tahini (sesame seed paste), a Middle Eastern sweet call halvah, and can be used for sesame milk or oil (27). Toasting them before use enhances their flavor. Once hulled the seeds need ot be stored in the fridge as the oil content cand go rancid.

Health Ingesting sesame seeds have been found to produced small reductions in both systolic and diastolic blood pressure, and using Sesame oil studies show a reduction of oxidative stress markers and lipid peroxidation (28). They are an excellent source of copper, manganese, calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. They also have sesamin and sesamolin, beneficial fibers that have a cholesterol-lowering effect (29).

1T = 52c, 2.11k, 1.6p, 1.1f

Sunflower Seeds

Cooking: I tend to use the seeds as they are, roast them, or grind them for use in breads or crackers.

Nutrition: Sunflower seeds are rich in B complex vitamins essential for a healthy nervous system. They are a good source of phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E and contain trace minerals (zinc, manganese, copper, chromium and carotene) as well as monounsaturated and polyunsaturated fatty acids (31).

1/4C = 170c, 6k, 7p, 3f

Salutation

Please subscribe to my blog and welcome to my table.

–Patty

—**—