Eat More Seeds! Posted on 15 Aug 17:31 , 0 comments

We're not talking about the seeds you are seeing all over the media such as chia, flax and hemp seeds (although they are ALL incredibly powerful plant-based ingredients that can and should be consumed daily). 

We're talking about spicing up your meals with flavorful seeds that pack a nutrient punch. Some of our favorites include cumin, mustard, fennel, coriander and sesame seeds. Not only do they add oodles of flavor to your meals but they add a myriad of health benefits as well. Below is the run-down on each of these versatile ingredients.


What’s Inside: folate, niacin, vitamin E, vitamin A, essential oils

Benefits: essential oils to reduce inflammation, prevent arthritis, diminish joint pain and antioxidants to prevent the common cold (as well as the legion of other disease-fighting characteristics antioxidants possess).

How to Use: Heat up coconut or olive oil in a pan. Add mustard seeds until they start to pop (this releases the essential oils and nutrients). Add veggies, tofu or rice to the seeds to make a delightful dish.


What's inside: healthy fats (50% monounsaturated), fiber, B vitamins, calcium, manganese, zinc and powerful antioxidants sesamol and sesaminol 

Benefits: healthy fats as well as sesamol and sesaminol may help to fight heart disease, zinc to boost immunity, calcium and magnesium to build bones and prevent bone loss

How to Use: Sprinkle on top of a stir fry, veggie wraps, steamed vegetables, rice, baked breads or edamame. 


What’s Inside: cuminaldehyde, thymol, iron, magnesium

Benefits: cuminaldehyde and thymol may help to fight bacterial infection, relieve stomach ulcers, controls blood sugar and aid in digestion, iron to prevent anemia, magnesium for strong bones

How to Use: Toss ground cumin or cumin seeds with olive oil and vegetables. Roast the mixture in the oven for an enjoyable side dish.


What's Inside: kaempferol and quercetin (powerful antioxidants), fiber, volatile essential oil compounds such as anethole, limonene, anisic aldehyde (and more!), iron, calcium, manganese, zinc and B vitamins

Benefits: digestion, digestion digestion! Fennel has traditionally been used as a medical remedy against indigestion, flatulence and nausea. 

How to Use: Add to baked goods, with veggie dishes, or pop a few seeds in your mouth after a meal as a digestive. 

Coriander (this is the dry seed of the cilantro plant)

What's Inside: fiber, vitamin K, calcium, vitamin C, beta carotene

Benefits: beta carotene to prevent certain eye diseases, fiber to prevent constipation, vitamin K and calcium for strong bones and vitamin C to boost immunity

How to Use: Add to soups, dressings and marinades for a flavorful kick. 

What are some of your favorite seeds to add flavor and nutrition to meals?